Name: Playbook - Sam Gwaz - W1/D5- conditioning & core (optional)
Uploaded: 2024-05-10T11:03:14.340Z
Duration: 42 min
Description: W1/D5- conditioning & core (optional)

5 min incline walk

intervals 1: 4x
1 min walk
1 min run

core circuit 1: 3x
10 lying leg lifts
10 lying toe touches
10 bicycles

intervals 2: 4x
1 min walk
1 min run

core circuit 2: 3x
8/8 side plank leg lifts
20 sec hollow hold

intervals 3: 4x
1 min walk
1 min run

set the speed to 2.5-3 and incline to 8-10

Treadmill incline walk

conversations pace, elbows bent, moving from yiur shoulder joint, lean slightly forward

on a treadmill or outside, walk forward at a comfortable space keeping your arms active at your sides

walk

50/50 run

- Lay on your back, hands at your sides 
- Raise your legs off the ground until straight up
- Lower them, stopping just short of them resting

Lying leg raises

-lying down and legs extended up
- crunch up and reach for your toes with both hands
- lower all the way down before crunching up again for your toes

Lying toe touches

- 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

core circuit 1

- Start in a T side plank hold
- Raise your upper leg
- Lower it back to the starting position and repeat

Side plank leg raise

- Hold a hollow position for time, pressing your lower back down to the floor 
- Shoulders lifted and legs extended up

hollow hold

core circuit 2

W1/D5- conditioning & core (optional)

Front squats!! Definitely helpful to have a guided video to get the form correct 💕

T’Lacy A.W.A

Stefani Johnson

Brandi

W1/D1 - leg day

So sore from my leg day yesterday. Push ups are killer!

Lacey

Killer workout! 💪🏽 especially with those push ups! ☠️

Shalana Brinkman

W1/D2 - chest and shoulders

Well glad that’s over with! 😂💪🏽☠️🥵

Awesome sweaty workout! Loving  the build with me program.

W1/D3 - glutes and arms

Had to switch my leg day and arm day due to being soooo sore!

W1/D4- back and shoulders

Tatiana

W2/D1 - leg day

W2/D2 - chest and shoulders

Molly

i better grow some big cheeks after that beating lol

W2/D3 - glutes and arms

Gina

W2/D4- back and shoulders

W2/D5- conditioning & core (optional)

Wow 🔥 feeling the burn in the best way

W3/D1 - leg day

i can feel my shoulders turning into boulders 🔥

W3/D2 - chest and shoulders

W3/D4- back and shoulders

Emily

W3/D3 - glutes and arms

sweatyyyyy!!! def felt my core working during those running intervals too 🙌🏻

W3/D5- conditioning & core (optional)

Fireeee! Did single leg hip thrust on the machine which was a game changer and so gooood.

W4/D1 - leg day

W4/D2 - chest and shoulders

That last 20 reps for GB 😮‍💨😮‍💨

W4/D3 - glutes and arms

Had to swap up because equipment at the gym was taken but WOWIE that was goooood

Morgan

W4/D4- back and shoulders

It’s 25 degrees and I think I still could jump in a pool after that HOT workout

i am DONNEEE that was so hard lol but i do appreciate a great challenge!!

W4/D5- conditioning & core (optional)

W5/D1 - leg day

did not expect that to be so challenging!!!! 🔥🔥

W5/D2 - chest and shoulders

W5/D3 - glutes & hams

W5/D4- back and shoulders

W5/D5- conditioning & core (optional)

W6/D1 - leg day

could barely do a modified push up by the end 🔥🫡

W6/D2 - chest and shoulders

W6/D3 - glutes & hams

W6/D4- back and shoulders

Nothing makes me feel as good as SamPlan’s conditioning days!!

W6/D5- conditioning & core (optional)

loved this one so much!!! def took longer rest times tho 🤷🏻‍♀️

W7/D1 - leg day

W7/D2 - chest and shoulders

W7/D3 - glutes & hams

W7/D4- back and shoulders

me before the last set of intervals: wow, i’m really getting good at this 

me after the last set of intervals: i might die

W1/D5- conditioning & core (optional)

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