Name: Playbook - Mariana Morais - W4/D6 LEGS 💦
Uploaded: 2022-03-14T03:47:24.215Z
Duration: 30 min
Description: W4/D6 LEGS 💦

- Push your hips as you come down
- Reach parallel and explode up

Jump squats

- Hinge at the hips 
- Explode forward with your hips
- Engage your glutes as your hips come forward 
- Raise the dumbbells to about shoulder height

Dumbbell swings (double)

- Begin with feet wide and toes slightly pointed out
- Press hips back and lower down until knees are 90 degrees

Sumo squats (bodyweight)

In curtsy lunge position pulse lightly up and down.

Pulse Curtsy-R

Pulse Curtsy- L

- With or without dumbbell
- Hinge forward holding the dumbbell with two hands
- Bend at the knee slightly
- As you come back up you should feel it in your hamstrings

good morning

- With or without weight 
-Keep a slight bend at the front knee
- Come straight down until your reach shin height 
- Pull back up

Dumbbell bulgarian split squat - Left

- With or without weight
- Keep a slight bend at the front knee
- Come straight down until your reach shin height 
- Pull back up

Dumbbell bulgarian split squat - Right

Circuit 1

W4/D6 LEGS 💦

Kicked my ass before school. Practically had me crying

Emma

Jülide M. Çelebi

Carla

W1/D1 Booty Pyramid 🍑

First at home work out and I loved it!!! Felt a good burn in the muscle! Yay! More home workouts when I’m lazy. 💪👍

Tarsha

W1/D2 Arms & Core 💪🏽 🔥

W1/D3 Cardio 🏃🏃‍♀️💨

W1/D4 Legs 🦵🏽🏋️‍♂️

Cristina

W1/D5 Arms & Abs💪🏽🔥

W1/D6 Full Body🏋🏽‍♀️

W1/D7 Rest 💤😴

W2/D1 Full Body💪🏽🦵🏽

W2/D2 Cardio 💨💨

W2/D3 Booty🍒

W2/D4 Arms & Core🏋️‍♂️

W2/D5 Cardio 🏃‍♂️🏃‍♀️

W2/D6 Legs & Abs 🦵🏽

W2/D7 Rest 💤😴

W3/D1 Booty 🍑

W3/D2 Cardio 🏃🏃‍♀️💨

W3/D3 Arms💪🏽

W3/D4 Full Body HIIT💧

W3/D5 Cardio 🏃🏃‍♀️💨

W3/D6 Legs 🦵🏽💦

W3/D7 Rest 💤😴

W4/D1 Full Body 🤸🏽‍♀️

W4/D2 Arms 💪🏽

W4/D3 Booty 🍑

W4/D4 Cardio 🏃🏃‍♀️💨

W4/D5 Arms 💪🏽💦

W4/D7 Rest 💤

W4/D6 LEGS 💦

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