Name: Playbook - Mariana Morais - W6/D1
Uploaded: 2021-12-14T04:30:14.058Z
Duration: 45 min
Description: W6/D1

Zhanna

Amanda

Samanta

That’s the most I’ve ever lifted 💪🏽💪🏽 thank you for pushing me!!!!!!

DAY 1- BUILD MASS

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

- Support upper back on a bench and the barbell across your hips
- With both knees bent to 90 degrees 
- Drive through your heels and lift your hips up squeezing your glutes
- Lower back down with control

Barbell hip thrust

- 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

- Holding a rope attached to the cable
- Sit down into a squat position
- Walk backward then forward against the resistance of the cable

Cable monster walks

- Begin the movement by bending at the waist and pushing your hips back towards the machine 
- Keep a neutral spine throughout the entire movement 
- Keep pushing your hips back until you feel a nice stretch in your hamstrings 
- Pause for a second and reverse the movement by driving the hips forward 
- Ensure that you squeeze and activate your glutes at the top of the movement 
- Repeat for the desired number of reps

Cable pull through

- Keeping both legs slightly bent 
- Pull your strapped ankle away from the pulley until it is fully abducted
- Return your strapped leg to the starting position
- Complete desired reps then repeat on the opposite side

Cable abduction

- 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

- Position a band around your legs just above your knees
- With your knees slightly bent, take a lateral step, a step back to 45 degrees and a step straight back
- Complete desired reps then repeat on the opposite side

Banded side steps - lateral/1/2 way/back

BURNER

W6/D1

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

Tarsha

W5/D1

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

W5/D2

Emily

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

W5/D3

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

W6/D1

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