Name: Playbook - Mariana Morais - W8/D2
Uploaded: 2021-12-14T04:34:24.572Z
Duration: 45 min
Description: W8/D2

DAY 2

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

- Begin with bar positioned on your upper back
- Brace your midline and keep your chest up
- Eyes forward as you lower, sitting back and down
- Reach parallel and push through your heels to come back up

Barbell back squat (3 sec negative)

- Seated sideways in the machine
- Place your top leg on the platform
- Lower yourself down to parallel
- Drive through your heel to push back up

Sideways single leg press L (3 sec negative)

Sideways single leg press R (3 sec negative)

- 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 (3 sec negative)

- 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 (3 sec negative)

- 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 (3 sec negative)

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

Lunge pulse

- 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

- 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

W8/D2

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 👍

W8/D2

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