Name: Playbook - Michelle Khare - W3/D1 LOWER & CORE
Uploaded: 2023-10-13T22:09:58.371Z
Duration: 45 min
Description: W3/D1 LOWER & CORE

These wall sits always get me and the 4 rounds instead of 3 lol I'm still sore from yesterday!

Amanda

Warm Up  (2 rounds)
- Air squats 30 sec
- Leg swings (front to back) 30 sec
- Marching bridges 30 sec

Superset: (4 rounds)
- Weighted hip thrusts 8,6,6,4 (increase weight as go)
- Box jumps 10

Superset: (3 rounds)
- Romanian deadlifts 10
- Lunge to front kick 10 
 
- Wall sit single leg (2 x 1 min each side) 
- Plank to three-legged dog 3x16 (8 each side)
- Seated leg tucks 3 x 30 sec

- Stand with feet shoulder width apart
- Lower in to the bottom of a squat pushing your hips back and down
- Stand up out of squat to full hip extension keeping your chest up
- Your knees should be inline with your toes

Air Squats

- Standing straight holding onto a stationary object
- With feet hip width apart
- Swing one leg forward and backward in a single movement 
- Switch sides and repeat

*10 on each side

Leg Swings ( front to back )

- Begin lying supine with upper body pressed against the mat and knees bent to 90 degrees, feet flat on the ground arms extended toward heels
- Engage your glutes as you lift your hips off the ground keeping your shoulder blades on the floor, core engaged and lower back flat (try not to arch your back)
- Bring one knee towards your chest, keeping it bent at 90 degrees, engaging your lower core
- Lower your leg down, putting your foot flat on the ground, and repeat with the opposite leg

Marching Bridge

Warm Up

- Support upper back on a bench and the barbell across your hips
- With both knees bent to 90 degrees 
- Lower your glutes to the floor and press back up to starting

Weighted hip thrusts

- Stand a few inches in front of the box
- Press hips back, lower down and jump on top of the box
- Land softly on the box
- Complete the movement by standing up tall before stepping down with one foot at a time

Box Jumps

Superset

- Start with dumbbells in your hands as opposed to the floor
- Slowly lower the weight with a slight bend in your knees, bending at the hips and keeping your back straight
- Lower weight until you feel a slight stretch in your hamstrings
- Drive your hips forward and use your hamstrings to power back to standing

Romanian deadlifts

- ALTERNATE SIDES
- Perform walking lunges 
-As you stand to top of lunge kick your leg up and forward
-Land with that leg out front and continue forward

Lunge to front kick

- Get into a wall sit position
- Lift one leg off the ground and hold position

Wall sit single leg

- Start in a plank position with your shoulders directly above your wrists, and core engaged
- Don’t let your back sag or your shoulders scrunch up toward your ears and relax your head and neck. 
- Hold for a few seconds and then press your hips and butt back, and lift one leg, keeping your hips square and toe pointed towards the ground
- Don’t let your lower back arch
- Push away slightly with your arms as you engage your core and lift your leg as you move into 3 Legged Downward Dog Pose.
- Lower your leg back into plank pose and repeat with the other leg.

Plank to Three-Legged Dog

-Sit on the ground with your legs elevated 
- With your legs extended tuck them towards your chest and back

Seated leg tucks

W3/D1 LOWER & CORE

It was exciting I can’t wait to get started

Juju

Tommy

Summer Sculpt Challenge - Starts June 6th!

Those plank marches were brutal! And I couldn’t handle 45 for the one legged wall sits lol. I wish it had slightly more core

Athena

Karin

W1/D1 Summer Sculpt - LOWER & CORE

Georgia

Good medium-cardio set for the first week! Can’t wait to keep going!

Kristle

Dísa

W1/D2 Summer Sculpt - CORE & CARDIO

Hannah

Nikita

Sooo soothing and relaxing, definitely needed after the last 2 workouts 🙌

Suki

W1/D3 Summer Sculpt - ACTIVE RECOVERY/STRETCH

Renata

Were there supposed to be any rests? That killed me hahaha

Margo Taylor

Love0918

W1/D4 Summer Sculpt - LOWER

Would love if you could give alternatives to some exercises if you can’t physically do them as a beginner

Gauri

I am sweating so much after this one! Great workout!

Ayanna

W1/D5 Summer Sculpt - LOWER & CORE

It was good definitely feeling great to get this far and continue and look great for that beach wedding!

Jonathan

This workout was amazing! 
I am sweating like it's 50°C and my legs feel SO strong! 
I still can't master the wall sit, let alone single legged ones, but I did the eagle yoga pose instead and it left me with Jell-O legs 

THANK YOU

MARIANA

W2/D1 Summer Sculpt - LOWER & CORE

Took a bit longer today body a bit tired but pushed through and now I feel accomplished!

Dead.
I cant say more.
It was so so so satisfying to be able to go through this workout!!

W2/D2 Summer Sculpt - CORE & CARDIO

I loved that session, I think I found my 'zen' place 😂. The 4-figure stretch felt sooo good 💖

Martina

These stretches have become my favorite! 🙌

David

W2/D3 Summer Sculpt - ACTIVE RECOVERY/STRETCH

There were no amounts of sets for eat circuit or rest timers... either than that an amazing workout ❤️

Rachelle

As an ex-dancer, I loved the clam to extension exercise! It was so fun and felt great

Kate

The workout was amazing.
I did get confused with the times each circuit was supposed to be done. I ended up following the first instructions available and it killed my legs. Imma definitely need a new pair soon

W2/D4 Summer Sculpt - LOWER

Those inchworms SUCKED! I will have nightmares about those! Great workout. Dripping in sweat! Thanks Michelle ❤️

Yay! Another great workout! I’ve been a bit sick, so this was a bit tough, but hopefully this’ll help me sleep a bit better. Feeling stronger! :) Also, congrats on your wedding! 🙂

I was DRIPPING with sweat. I might as well have showered 😮‍💨

Makayla

W2/D5 Summer Sculpt - CORE & LOWER

I meant to rate this workout 5 stars! Sorry about that! Another great workout! I only did one work out each day last week. I wasn't sure if I was supposed to do both.

A strong start on the week I never got to in the original plan. I can’t wait to complete this program I already feel much lighter and healthier since starting this program. I can’t wait to start a new program and keep this momentum!

I was really surprised that there weren't multiple rounds for each exercise especially after the last workout 🤯 but it still felt intense enough to make me feel like I'd put the energy in!

(Completed 02/06)

W3/D1 Summer Sculpt - LOWER & CORE

That was a difficult yet fulfilling workout drenched in sweat and muscles are twitching! I love that feeling after accomplishing a great workout!

Dead. 💀😂
Toughest one so far! I had to rest for a little while after the Burpees because they took it out of me but so glad they were part of this session 🏋🏽

(Completed 03/07)

W3/D2 Summer Sculpt - CORE & CARDIO

Midnight after a long day! Do I feel good that I got it done? Yes! Am I gonna be a zombie tomorrow? Also yes! 😄 Felt goooooood

Sarah

W3/D3 Summer Sculpt - ACTIVE RECOVERY/STRETCH

Another great workout! I've been deep cleaning my parents house, so I've taken some workouts days off, but next week I'm back on!

Great workout once again, I absolutely love the skater jumps! 🛼

(Completed 04/07)

Good way to end the day with a great workout! ☺️

W3/D4 Summer Sculpt - LOWER

Wow finished that last workout of this program with a bang!!! Feeling great worn out and ready to jump on the next program!!!

It's over!!! What a way to end - feeling so proud that I (and everyone who took part in the challenge) made it all the way through. 

I can definitely feel the difference in myself from day 1 to the final day - there were some moves I struggled with at the begining such as high knees (getting out of breath really quick) but they feel so much easier now 💖

A brilliant way to kick-start my fitness journey and I'm so glad I took part in this. 

Highly recommend for anyone who is at the beginning of their journey especially as this one doesn't need much equipment and it's easy to find alternatives for moves that do - good luck to anyone who does the Summer Sculpt challenge!

(Completed 05/07)

W3/D1 LOWER & CORE

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