Name: Playbook - Mariana Morais - W3/D3
Uploaded: 2021-12-14T04:19:18.439Z
Duration: 60 min
Description: W3/D3

Yesenia

Tarsha

Samanta

DAY 3- 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

- Holding dumbbells at your sides
- Alternately step back and lower down into a lunge with both knees bent to 90 degrees

Alternating reverse lunge

- 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

- 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

- Holding the cable in goblet position
- Sit your hips back and down
- Reach parallel then stand back up

Cable squat

- Start with a wide toed out stance
- Bend one knee sitting your hips back and down
- Keep the opposite leg straight
- Repeat to the other side

Alternating side lunges

- Keeping your feet aligned with your knees 
- Push out your legs against the pads 
- Ensure your movement against the resistance is smooth and controlled

Hip abduction machine

- Position yourself on your hands and knees, with a band just above the knees
- Keeping your knee in a bent position, hips squared
- Lifting your leg back and up toward the ceiling, engaging your glutes 
- Pulse
- Complete desired reps then repeat on the opposite side

Banded donkey kick pulse

BURNER

W3/D3

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!!!!

Carrie

W2/D1

Sweat dripping all over my body! Great workout!!

Amanda

W2/D2

Brittney

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!

W3/D3

Community

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