Name: Playbook - Mariana Morais - W3/D2
Uploaded: 2021-12-14T04:18:51.842Z
Duration: 60 min
Description: W3/D2

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

ashley canupp

Brittany

Not have the Same exact workouts every time

Makel

Notes section for each exercise would be great so we can track our progress in the app. And that we can view exercise history for each exercise (sets, reps, weight used on workouts before) with just one click!

Emma

Kenzie

DAY 2 - LET’S TONE & INCREASE ENDURANCE

Will be doing exercises with higher reps.
Increase weight from weeks 1&2 if possible

- 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 steps forward, 10 steps backward

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

- Place your feet on the platform
- Release the sled and lower yourself down
- Press through your heels to push back up

Leg press

- Start with the barbell across the upper back
- With a slight bend in the knees press hips back and lower your chest towards the ground
- Bring chest back up and press hips forward to complete the move

Good mornings

- 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

- Begin with dumbbells in each hand and feet hip width
- Press hips back and lower dumbbells down until mid shins
- Lift back up to standing and press hips forward

DB RDL

- 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

- Lean forward holding the rack with the cable attached at the ankle
- Kick your leg back and up engaging your glute
- Complete desired reps then repeat on the opposite side

Cable kickback

- Place band just above your knees
- Flex the hips to 45 degrees and the knees to approximately 90 degrees 
- Initiate the movement by abducting your top leg
- Push your knee away from the midline of your body                                                                                        
- Maintain contact between your feet throughout the movement
- 1 Minute each side

Banded clamshell

- Lay on the floor with your legs bent, with a band just above the knees
- Push through your heels bringing your hips up squeezing your glutes 
- Press your knees out against the band, then release
- Lower back to starting position

Banded glute bridge + abduction

BURNER

W3/D2

Yaya

Rudy

W1/D1

Really good. The change up I needed for my workouts.  Though I can’t walk for 3 days after 🤣

Noelle

W1/D2

This one pushed my limits! Definitely a burner

Selina

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

Mila

W1/D3

Dripping in sweat 💪 already seeing results

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

W3/D2

Community

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