Name: Playbook - Nestingwithgrace Fitness - W1/D1
Uploaded: 2023-04-12T13:16:21.534Z
Duration: 30 min
Description: W1/D1

Miranda

Bridget

This was hard. I wasn’t sure on the deadlift. It said 1 Rep, but I did 22-18-14-10

Cristee

Loved the challenge! The only feedback is with reps to specify if it’s a total or per side. I did total with a goal to work up to per side!

Sonni

I would love options to substitute.  I am recovering from distal radius surgery so no weight bearing exercises.  I made my own substitutions where needed but would like the option to edit in the application.

Shannon

Printable please.  Clarify switching legs or sides during 45 secs??  Took me way longer than 30 min😂

Nicole

Good workout. I was a little confused about the reps. Was I supposed to do 3 sets for 45 seconds each or aim for a number of reps per exercise?

Jackie

That was a challenge. Loved it!
I did 20-16-12-8

Tricia

Holly

#35 kb for lunges
#115 for DL

Probably won’t be able to walk tomorrow 🤣

Amber Gerrity

22,18,14,10

Elevated Hip Thrusts
Elevated KB Lunges
Weighted Pelvic Tilt W/ March 
Lateral Burpees
KB/DB/Barbell Deadlifts 

Rest 3 min 

3 Rounds 

30 sec Plank w/ Shoulder Taps
30 sec Side Plank Dips 
30 sec Leg Drops

- Place your heels on the edge of the box 
- Bring your hips up engaging your glutes

Elevated hip thrusts

- Set up in a split stance with your front foot elevated on a plate
- Chest up, looking straight ahead and dumbbells by your sides
- Descend by flexing both knees until they are both at 90 degrees
- Drive through the front foot extending back to the top

Front foot elevated split squat

- Lay on the floor with your legs bent
- Push through your heels bringing your hips up 
- Squeezing your glutes and core
- Slowly march your feet, lifting your knees up

Glute bridge marches

Lateral Burpee

- Place the bar just above your feet
- Engage your lats
- Pull the bar up with neutral spine 
- Reach full extension keeping your upper body tight

Deadlift

Plank with shoulder taps

- Keep your hand underneath your shoulder, and feet stacked on top of each other
- Press your hips toward the ceiling to make a straight line from head to toe
- Lower your hip to the floor and lift back up engaging your core

Side plank hip raises

Leg Drops

W1/D1

W1/D2

I’m in the middle of needing to do PT for an SI injury so I broke this up into 4 set instead of doing it for time. Switched air squats to pistol squats bc they are part of my PT. Great workout!

Lisa Plummer

W1/D3

W1/D4

W1/D5

Legs feel like jello! Burner of a workout!

Joanna

W1/D6

W2/D1

W2/D2

Jill

Great Burn! Look forward to seeing the workouts each day. And I really enjoy the programming. Feels like a productive workout every time!!

W2/D3

W2/D4

W2/D5

W2/D6

W3/D1

W3/D2

Looking at it written down it doesn’t look bad- but it’s a lot tougher than it looks lol!  Great workout!

W1/D1

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