Name: Playbook - Sara Garavuso - HFC : W1/D1 : Back/Ham/Glutes
Uploaded: 2023-01-03T02:45:44.329Z
Duration: 60 min
Description: HFC : W1/D1 : Back/Ham/Glutes

Being 14 weeks pregnant, what alternative can I do to Hamstring curls so I don’t have to lay on my stomach?

Alexandra Littlefield

Brandi

Tami

Shawna

Amy Yeary

Jennifer Castro

Michelle

gidget

Laura

That was great! Really liked the rest button and that it worked when I left the app. Allowed me to multitask and since I have a baby at home, I need to maximize his nap times. 

Also I didn’t read what photo we needed to submit before the challenge, so submitted a regular photo. I have taken a before photo, where should I send it?

Stephanie

Welcome to the first week of the Fit for Fall Challenge (Cycle 4). I hope you are ready to put in that work and make some long lasting changes!

- Shins vertical create 90 degree angle from ankle to knee to hip
- Neutral spine / Bend from the sternum

DB Hip Thrust

- anchor a band at low waist level 
- allow the resistance pull you and go against resistance as you reverse body up

Banded RDL

- 10R per arm 
- Anchor band high 
- Row keeping elbows more tucked

High Band SA Row

Superset 1

-10R per arm
-Bent over 
-Shoulders down and back
-Row elbows back 
-Alternating arms

DB Alternating Arm Row

- Palms face body 
- Only raise arms to shoulder height

Standing Bent Over Rear Delt Fly

Superset 2

- 8R per side 
- Hips centered 
- Push through heel

Bulgarian Split Squat

DB Floor Leg Curl

Superset 3

- 10 seconds at each height = 30 seconds total 
- slightly bent / 90 degrees and slightly below

3 Height Wall Sit

-10R per side
-Core tight
-Hips remain centered
-Slow and controlled

Bird Dog

HFC : W1/D1 : Back/Ham/Glutes

Maddie

Good. Any modifications for the incline chest press since I don’t have a bench at home?

HFC : W1/D2 : Chest/Shoulders/Triceps

Aysenur

HFC : W1/D3 : Foundation 1

JENNIFER

HFC : W1/D4 : Quads/Glutes

I LOVE this workout! Of course, I'm a fan of bands anyway. PS. I swapped days 4 and 5 to give my legs a rest after putting in extra miles yesterday. :)

HFC : W1/D5 : Back/Biceps

HFC: W2/D1 : Foundation 2

Gloria

I've been sick all week, and this is my first workout in 6 days. So hard! I need a nap lol.

HFC : W2/D2 : Glutes & Hamstrings

HFC : W2/D3 : Chest/Shoulders/Triceps

When i saw "bicep burnout"... i already was 🔥

Chad

HFC : W2/D4 : Back/Biceps

This workout pushed me to limits I didn't know I had.

With the adductor slide it lists it as 22 reps, but then in the instructions it lists 12/leg. So typo? Should be 24 reps total I’m assuming.

HFC : W2/D5 : Quads/Glutes

Almost died during this workout after being sick for 2 weeks! 😂🔥

love it! these workouts keep me interested in working out and not getting bored doing the same thing every day!!

HFC : W3/D1 : Foundation 1

HFC : W3/D2 : Back/Ham/Glutes

HFC : W3/D3 : Chest/Shoulders/Triceps

The Foundation days have become my favorites!

HFC: W3/D4 : Foundation 2

HFC : W3/D5 : Quads/Glutes

HFC : W4/D1 : Back/Biceps

HFC : W4/D2 : Glutes & Hamstrings

Perfect morning workout, feeling pumped 💪 🙌

HFC : W4/D3 : Chest/Shoulders/Triceps

This was a platinum morning workout 💪 sweating my 🍑 off

HFC : W4/D4 : Foundation 1

Happy Thanksgiving! I took a week to remotivate and do some band work, but I'm back and feeling 100% better!

HFC : W1/D1 : Back/Ham/Glutes

Community

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