Name: Playbook - Mariana Morais - W5/D2
Uploaded: 2021-12-14T04:30:14.045Z
Duration: 45 min
Description: W5/D2

cassandra

Raquel

Just love your workouts. They give me the confidence to do “weird” workouts I’d have been too scared to attempt before without your videos etc. usually I stick to the common exercises. I’m absolutely loving it

Laura

Hard workout with the increased weight but feel really strong and can see results

Amanda

Jess

DAY 2

We will be 
-Lowering reps 🔽
-Increasing the weight for each exercise📶
The goal is to get close to failure

Ex:  set 1          |   set 2             |  set 3
10 reps 20 lbs  |  8 reps  25 lbs | 6 reps 30 lbs

- Step forward them lower down into a lunge
- Twist your torso side to side
- Repeat on the other side

Lunge + twist

- Positioned on your hands and knees
- Arch your back up while tucking your chin
- Arch your back down, pushing your ribs down while taking your eye gaze up

Cat + cow

- Seated with your legs extended
- Bend forward reaching for your toes

Seated toe reaches

- Lay on the floor with your legs bent
- Push through your heels bringing your hips up 
- Squeezing your glutes march your feet up and down

Glute bridge marches

- Start on your hands and knees 
- Elevate one arm and the opposite leg
- Return them to the starting position 
- Repeating on opposite side

Bird dog

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

Hip circles

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

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

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

- Start with a barbell on your upper back
- Step forward with the first leg and lower down until both knees are at 90 degrees
- Bring back leg even with the first then step forward with this leg

Walking lunge

- 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

- With both feet elevated and a kettlebell held in front of your body
- Sit your hips back and down
- Reach parallel then push through your heels to stand back up

Straddle lift

- 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

- With a bar across your back and a band just above the knees
- Sit back and down into a squat
- Drive through your heels to stand back up
- Lift one leg laterally against the band
- Repeating the sequence lifting the opposite leg

Banded squat + leg raise

- 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

- 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

W5/D2

Zhanna

Realllllllly good!!!!! Yes!!!! 🔥 🔥🔥🔥🔥🔥🔥

Tarsha

W5/D1

Emily

Holy $hit this is what I’m talking about  🔥🔥🔥🔥

W5/D3

W6/D1

Really pushed and feel a difference: getting stronger, able to use more weight 👍

W5/D2

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