Name: Playbook - Mariana Morais - W1/D3
Uploaded: 2021-12-14T04:12:50.117Z
Duration: 60 min
Description: W1/D3

This one pushed my limits! Definitely a burner

Selina

Loving the whole app! Excited for more days like this ⚡️

Mila

Stephanie

Absolutely LOVE this. I can make it harder with weights. Love the videos and been braver doing different exercises in the gym. Looooooving it

Laura

Tarsha

Maddie

Lauren

Get your most fire playlist … you’ll need it 💀🔥

Sabrina

Still sore from the first two days. But I showed up today. 75 hard transformation is gonna be lit. #norestdays

Cammie

It killed me. I’m the best way possible

Kiana

Absolutely love it!! Greetings from Germany 🤍

Samanta

Stefania

DAY 3

LET’S FOCUS ON FORM & MUSCLE MIND CONNECTION

We will be utilizing lighter weights, working on perfecting each exercise, and establishing the mind muscle connection

- Start on your hands and feet, with both shoulder width apart
- Press into your hands with a flat back and your glutes up
- Tuck your knee then kick your leg back
- 5 reps each side

Downdog leg kickbacks

- From down dog position bring one leg forward between your hands
- Lift your arm and rotate your torso toward your knee
- Reverse the movement back to starting position then repeat on the other side
-5 reps each side

Worlds greatest stretch

- Keeping a slight bend in your knees 
- Tip forward at the hips
- Letting your head hang down
- Shift back and forth

Ragdoll fold

- Seated with the soles of your feet together
- Gently push your knees down stretching your inner thighs

Butterfly stretch

- Standing with feet just outside shoulder width
- Circle your hips both directions
-10 clockwise
-10 counterclockwise

Hip circles

- Standing just outside shoulder weight
- Sway your hips side to side
-5 reps each side

Hip sways

WARM UP

- Position a band around your legs just above your knees
- With your knees slightly bent, take a lateral step over and back
- Keep your hips down and toes pointed forward
-15 steps each side

Banded side steps

- Position a band around your legs just above your knees
- With your knees slightly bent, take lateral steps forward and back
- Keep your hips down and toes pointed forward
-10 forwards steps, 10 backward steps

Banded monster walks

- Position yourself on your hands and knees, with a band just above the knees
- Keeping your knee in a bent position
- Lift your knee away from the midline of the body
- Pause at the top of the motion 
- Slowly return to the starting position

Banded fire hydrants L

Banded fire hydrants R

ACTIVATION

- Begin with bar positioned on your upper back
- Brace your midline and keep your chest up
- Eyes forward as you lower, sitting back and down
- Reach parallel and push through your heels to come back up

Barbell back squat

- Holding dumbbells at your sides, chest lifted and shoulders back
- Place foot up onto the box and push through your heel to stand up
- Bring the other leg up
- Step down and repeat 
- Complete desired reps then repeat on the opposite side

Step ups

- Place your hands across your chest
- Raise your upper body engaging your lower back and glutes
- Pause at the top and come down

Back extension

- Step back behind the other
- Bring your knee down until it reaches 90 degrees
- Push through your front leg to bring your back leg forward
- Repeat to the other side

Curtsy lunge

- Position yourself on your hands and knees with the cable attached at the ankle
- Keeping your knee in a bent position
- Lift your knee away from the midline of the body
- Pause at the top of the motion 
- Slowly return to the starting position
- Complete desired reps then repeat on the opposite side

Cable fire hydrant

- Holding the rope cable in front of the body
- Sit your hips back and down to parallel before standing up
- Hinge forward the hips, returning to standing by driving the hips forward

Cable squat + hinge

- Starting in a lunge position
- Jump up landing into a lunge on the other side
- Repeating back and forth

Alternating lunge jumps

- Begin in a prone position with your legs off the box
- Keeping your heels together and knees bent to 90 degrees 
- Lift legs up until parallel with your back, engage your glutes
- Keeping your back in a neutral position

Bench reverse frog lift

BURNER

W1/D3

🤍🍑no me canso de repetir estas rutinas, me encantan!

Cami

Noelle

W1/D1

Klaudia

Perfect second day! Loosened my tight muscles ups!

Michelle

W1/D2

Brilliant!!! Loved it! Good variety and felt the butt on fire!!! 🔥 🔥 🔥 yasssss!!!!

Carrie

Victoria

W2/D1

Amanda

W2/D2

Caitlin

W2/D3

Marena

Jess

W3/D1

Love that your workouts follow a consistent structure but have different exercises each time! Great for training your muscles to move in different ways!

W1/D3

Community

More workouts from Mariana Morais