Name: Playbook - Mariana Morais - W7/D1
Uploaded: 2021-12-14T04:32:51.209Z
Duration: 45 min
Description: W7/D1

Amanda

Booth burner… definitely gonna feel it in the morning

WEEK 7,8- STRENGTH

We will be using slow negatives to engage more muscle fibers and make your muscles work more.

Perform Exercises Slow and Controlled-
3 Second Negatives

- 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

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

Worlds greatest stretch

- Seated with one leg straight and the opposite leg crossed over
- Place your arm inside your knee and twist to the side
- Repeat on the other side

Seated spinal twist

- Bring one leg forward bent at the knee while keeping the opposite leg extended back
- Repeat on the other side

Pigeon stretch

- Cross your ankle over the opposite knee
- Reach through your legs and gently pull them toward you

Figure 4 stretch

WARM UP

- 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 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

- 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 
- Lower back to starting position

Banded glute bridge

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 (3 sec negative)

- 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 (3 sec negative)

- Holding the cable in goblet position
- Sit your hips back and down
- Reach parallel then stand back up

Cable squat (3 sec negative)

- 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 (3 sec negative)

- Position a band around your legs just above your knees
- With your knees slightly bent, take lateral steps over and back
- Keep your hips down and toes pointed forward

Lateral band walk

- 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

- Begin in a prone position with your legs off the box
- Keeping your heels together and knees bent to 90 degrees 
- Lift legs up until parallel with your back, engage your glutes
- Keeping your back in a neutral position

Bench reverse frog lift

- Step forward into a lunge
- Pulse upland down for time or reps
- Repeat on the other side

Lunge pulse

BURNER

W7/D1

Zhanna

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 👍

W7/D1

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