Name: Playbook - Richelle Jesse - W1/D2 Legs & Core
Uploaded: 2023-07-24T01:19:44.821Z
Duration: 45 min
Description: W1/D2 Legs & Core

Albertine

Narrow Elevated Squat

-Keep a slight bend at the front knee
- Come straight down until your reach shin height 
- Pull back up

Dumbbell bulgarian split squat

- Hold the dumbbell at chest height
- Push your hips back and keep your chest up as you come down

Dumbbell goblet squat

- Stand in a wide toed out stance 
- Hold a heavy dumbbell between your legs in front of you
- Lower into a squat, touch dumbbell to the ground
- Stand up to full extension

Dumbbell sumo squat

- Push through your heels to come up 
- Pause at the top and engage your glutes 
- Hold the weight with both hands
- come back down and repeat

Elevated dumbbell glute bridge

Russian Twist Heel Tap

- Pull your knee toward your chest while rotating your upper torso 
- Bring your opposite elbow to your knee 
- Repeat on the opposite side
- Focus on engaging your core

Bicycle crunches

V Crunch

Core

W1/D2 Legs & Core

W1/D1 Shoulders

Dawn

W1/D3 Back & Chest

W1/D4 Full Body HIIT

W1/D5 Arms

W2/D1 Shoulders

W2/D2 Legs & Core

W2/D3 Back & Chest

W2/D4 Full Body HIIT

W2/D5 Arms

W3/D1 Shoulders

W3/D2 Legs & Core

W3/D3 Back & Chest

W3/D4 Full Body HIIT

W3/D5 Arms

W4/D1 Shoulders

W4/D2 Legs & Core

W4/D3 Back & Chest

W4/D4 Full Body HIIT

W4/D5 Arms

W1/D2 Legs & Core

Community

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