Name: Playbook - Nadina Zarifeh - Full Body + Assisted + Mat Series
Uploaded: 2022-12-28T21:52:06.021Z
Duration: 30 min
Description: Full Body + Assisted + Mat Series

Table Top Heel Kickups - Right

Table Top Heel Kick Up Pulses - Right

Fire Hydrant to Kick Back to Leg Raise Combo

Table Top Fire Hydrant Kickback Leg Raise Combo - Right

Table Top Mid Leg Pulses - Right

Table Top Diagonal Kickback - Right

Table Top Lateral Leg Raises - Right

Table Top Heel Kickups - Left

Table Top Heel Kick Up Pulses - Left

Table Top Fire Hydrant Kickback Leg Raise Combo - Left

Table Top Mid Leg Pulses - Left

Table Top Diagonal Kickback - Left

Table Top Lateral Leg Raises - Left

Extended Child’s Pose

Cat Cows

Mat Leg Circuit

This circuit contains a mix of exercises with dumbbells and without. If you feel like challenging yourself without compromising your technique you can use dumbbells through the entire set. Lower the rep count if you feel necessary if you’re choosing to do the latter exercises with dumbbells as well.

Overhead Press w/Dumbbells

Horizontal Rows to Flys w/Dumbbells

Crossover Punches w/Dumbbells

Overhead Sweeps Palms Forward w/Dumbbells

Tricep Wipers w/Dumbbells

C Rotations

Elevated Horizontal Pulses Thumbs Down

Elevated Horizontal Pulses Thumbs Up

Lateral Arm Circles Forward

Lateral Arm Circles Backwards

Arm Circuit + DB

Elevated Alternating Toe Taps

Elevated Knee In to Extension

Elevated Low Leg Raises

Elevated Low Leg Raise Pulses

Elevated Toe Taps

Mat Core

Assisted 1/4 Squat Pulses

Assisted 1/4 Squat

Assisted 1/2 Squat

Assisted 1/2 Narrow Squat

Assisted Squat

Descending Ladder Assisted Squat Circuit

Full Body + Assisted + Mat Series

Full Body - 7 Min Round x 4

Seated Full Body Circuit

10 Min Legs & Standing Core

Cardio + Assisted Circuit 🥳

Full Body 💪🏼 Circuit 🔥 + DB + AW

200 Pyramid Count Circuit

Full Body Circuit + DB + AW

Seated + Mat + Mini Cardio Circuit + DB + AW

Full Body + Cardio 🔥

Seated Full Body Circuit + DB

Legs & Core

Full Body + DB

Full Body + Assisted + Mat Series

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