Name: Playbook - Pauline Perina - W1/D1
Uploaded: 2023-10-18T00:38:57.514Z
Duration: 45 min
Description: W1/D1

Amazing workout! Simple yet effective! Can’t wait to continue using the program!

Joi Lopez

Melissa

Malwine

Sandra

Elodie

Catherine

Great. Really getting me to so more weights, which is great. Love the combo of weights and cardio.

Veronica

- Plank Walkout x5
- Alt Knee Ups x10 (R+L= 1 rep)
- Alt Reverse Lunges x10 (R+L= 1 rep)
- Push-Ups x8
- Bodyweight Squats x10

- Bend forward, hinging at your hips to bring your hands to the mat
- If your hamstrings are tight, bend your knees a bit to take tension off the muscles
- Walk your hands forward, moving into a plank, and hold each step to stretch your calves a bit
- This warms up the shoulders and hands nicely
- Hold the plank for a few seconds to really wake up your core
- From your plank, walk your hands back to your feet until you are in another forward bend
- Slowly roll up to standing

Plank Walkout

- March in place, drawing your knees up above the waist band (or as high as you're able to) and avoid rocking side to side while you march

(R+L= 1 rep)

Alt Knee Ups

- Begin standing with your feet about hip-width apart
- Step backward with one leg, flexing the knees to drop down
- Descend until your rear knee nearly touches the ground
- Your posture should remain upright, and your front knee should be in line with your front foot
- Drive through the heel of your front foot and extend both knees to raise yourself back up to starting position
- Repeat on the opposite side

(R+L= 1 rep)

Alt Reverse Lunges

- Get down on all fours, placing your hands slightly wider than your shoulders
- Straighten your arms and legs forming a straight line with your body from head to heels
- Engage your core (belly button to spine and tighten abdominals) and squeeze the glutes
- Keeping pressure through the hands, bend the elbows to lower the chest, hips, and head toward the ground together as one
- Get as close to the floor as possible
- Engage your chest and imagine you're pushing the ground away from you as you press yourself back up to starting position

Push-Ups

- Stand with your feet slightly wider than hip-width apart
- Keeping your head facing forward, your back straight, and your chest high, squat down by bending your hips back while allowing knees to come forward slightly, keeping your back straight and knees pointed in the same direction as your feet
- Descend until your thighs are at parallel, or just past parallel to floor
- Return to the starting position by extending your knees and hips until your legs are straight

Bodyweight Squats

Warm Up

Complete the desired number of reps for each exercise, one after the other resting as little as possible in between exercises. Your rest should be the transition time in between exercises. If you need a little more time, take no more than 30 seconds in between. Once you finish the last exercise of the circuit, rest 60 seconds. 

- DB Renegade Row x10 (R+L= 1 rep)
- DB Goblet Squats x10
- DB Standing Shoulder Press x10
- DB RDL x10
- Alt DB Reverse Lunge x10 (R+L= 1 rep)

Once you complete all 4 rounds, rest 1-2 minutes then start the core challenge.

- Grab two dumbbells and get into an all-fours position with your knees and toes flexed and in contact with the floor
- The dumbbells should shoulder-width apart
- Straighten your legs to lift your knees off of the ground so you end up in a pushup position
- Move your feet slightly wider than your hips for greater stability
- While maintaining your alignment, pull one dumbbell toward your hip by using your lat and bending your elbow
- Your shoulder blades should retract as you pull the dumbbell toward your hip
- Your upper arm should be in line with your body with a neutral wrist, hips and shoulders should be squared toward the floor
- Slowly return the dumbbell to the starting position
- Repeat the movement on the opposite side
- After you perform a row on each side, you've completed one full repetition

DB Renegade Rows

- Stand with your feet slightly wider than shoulder-width apart, holding a dumbbell at the chest with your hands under each edge of the dumbbell
- Inhale and begin to squat, sitting back in your hips, keeping your core tight and torso upright
- If your level of flexibility allows it, track your elbows between your knees, stopping when just below parallel
- Exhale as you push through your feet and extend your legs to return to the starting position

DB Goblet Squat

- Set up for the exercise by grabbing a pair of dumbbells and standing straight up with your feet around shoulder width apart
- Raise the dumbbells to shoulder height on each side, and twist so that your palms are facing forward
- Keep your head up and eyes facing forward
- Keeping your elbows slightly in front of the body but still pointed out to the sides, press the dumbbells straight up overhead by contracting your shoulder muscles and extending your elbows
- Stop just shy of full elbow lockout at the top, then slowly lower the weight back down to the starting position

DB Standing Shoulder Press

- Standing with your feet hip-width apart and knees slightly bent
- Hold one dumbbell in each hand, and place them in front of your hips with palms facing the thighs
- Slowly lower the dumbbells with a slight bend in your knees, hinging at the hips, sitting your glutes back and keeping your back straight
- Lower the dumbbells until you feel a stretch in your hamstrings (depth will be determined by your own flexibility)
- Drive your hips forward, using your glutes and hamstrings to return back to standing

DB RDL

- Begin standing with your feet about hip-width apart and holding dumbbells in your hands down by your sides
- Step backward with one leg, flexing the knees to drop down
- Descend until your rear knee nearly touches the ground
- Your posture should remain upright, and your front knee should be in line with your front foot
- Drive through the heel of your front foot and extend both knees to raise yourself back up to starting position
- Repeat on the opposite side

(R+L= 1 rep)

Alt DB Reverse Lunges

Dumbbell Circuit

- Accumulate 3 minutes of a Plank Hold 

For example, start a timer, let's say you hold it for 30 seconds and need to rest. That would mean you've accumulated 30 seconds. Rest as little as possible and start again, until you've accumulated 3 minutes of a plank hold.

- Get into the plank position, face down with your forearms and toes on the floor
- Your elbows are directly under your shoulders and your forearms are facing forward
- Your head is relaxed and you should be looking at the floor
- Engage your abdominal muscles, drawing your navel toward your spine
- Keep your torso straight and rigid and your body in a straight line from your ears to your toes with no sagging or bending
- Hold this position for the recommended time

Forearm Plank

Core Challenge

15-20 minutes of any cardio of your choice

Cardio Of Your Choice

Perform each stretch/mobility exercise for 30 seconds with no rest in between exercises. Do 1 or 2 sets. 

- Childs Pose
- Cobra Stretch
- Figure 4 Stretch (each side)
- Seated Spinal Twist Stretch (each side)

- Kneel on the floor
- Touch your big toes together and sit on your heels, then separate your knees about as wide as your hips
- Exhale and fold forward, walk your hands out toward the front of you and lay your torso down between your thighs

Childs Pose

- Lie on the floor on your belly with your forehead to the floor
- Place your hands palm down on the floor, alongside your ribs
- Keep the tops of your feet pressed to the floor, and as you inhale, peel your chest slowly off the floor
- Squeeze your shoulder blades together, down, and away from your ears
- Keep your elbows pointed directly back
- Bring your belly button to your spine to protect the low back
- If the low back feels fine here, you can start to lift the torso higher by pressing your hands into the floor (Only go as high as you feel comfortable)

Cobra Stretch

- Lie on your back with knees bent, feet flat and in line with your hips
- Bring one ankle across the top of the opposite knee forming a figure four
- Reach through your bent knee and grasp the leg still on the ground and gently pull it toward your chest, stretching your glute
- Repeat on the opposite side

Figure 4 Stretch

- Start in a seated position
- Cross one leg over the other, bent at the knee with your foot flat on the ground
- Twist through the spine, placing your arm on the inside of your knee to gently deepen the stretch
- Repeat on the opposite side

W1/D1

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