Name: Playbook - Mariana Morais - W4/D2
Uploaded: 2021-12-14T04:20:07.878Z
Duration: 60 min
Description: W4/D2

Amanda

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

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

W4/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!!!!

Tarsha

Carrie

W2/D1

Sweat dripping all over my body! Great workout!!

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!

W4/D2

Community

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