Name: Playbook - Mariana Morais - W6/D3
Uploaded: 2021-12-14T04:30:14.074Z
Duration: 45 min
Description: W6/D3

I have a question! When it says for example 10 reps, is it 10 each leg?

Maria

Good stretch routine and challenging workout

Michelle

DAY 3 -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 your upper back on a bench
- Place a dumbbell at your hip and lift one leg off the floor
- Drive through your heel to bring your hips up engaging your glute
- Complete desired reps then repeat on the opposite side

Single leg hip thrust

- Standing with a bench to your side, bring your outside leg forward and up onto the bench
- Stand up onto the bench bringing your back leg up
- Reverse the movement back down 
- Complete desired reps then repeat on the opposite side

Crossover step up

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

Alternating reverse lunge

- Stand in a wide toed out stance 
- Hold a heavy kettlebell between your legs in front of you
- Lower into a squat, touch the kettlebell to the ground
- Stand up to full extension

KB sumo 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

- Standing with a band placed just above the knees
- Kick one leg back engaging your glute
- Complete desired reps then repeat on the opposite side

Standing glute kickback

- 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

W6/D3

Zhanna

Amanda

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

W6/D1

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

W6/D3

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