Name: Playbook - Mariana Morais - W8/D3
Uploaded: 2021-12-14T04:34:45.284Z
Duration: 45 min
Description: W8/D3

Woohoo! Last workout. Feel strong and transformed!

Amanda

DAY 3

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 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)

- 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) + 20 pulses

- 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

- Start with kettlebell on the ground in front of you
- With chest lifted and core engaged bend at the waist
- Lift Kettlebell off the ground allowing it to swing between your legs
- Drive your hips forward propelling the kettlebell forward and up
- Stopping just in front of the shoulders 
- Allow kettlebell to swing down and back between the legs
- Moving immediately into the next rep

KB swing

- 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

- Complete in and out jump squats with a band just above the knees

Banded in and out squats

- 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

- With a bar across your back and a band just above the knees
- Sit back and down into a squat
- Pulse 2x before standing up

Banded squat + pulse

BURNER

W8/D3

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 👍

W8/D3

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