Name: Playbook - Sarah Stage - W1/D3
Uploaded: 2021-01-18T11:47:11.207Z
Duration: 45 min
Description: W1/D3

Challenging, but at the end it feels so good.

Valentina

It was good but why does it say it takes 45 min? It takes me maybe 1/2 that .. am I doing something wrong?

Elizabeth

Great! Do you recommend a certain about of cardio added to your work outs before or after? Thanks!

Jessica

Ainura

Emilia

My thighs are burning but keeping it going

Andrea

- Squat down, with your arms reaching behind you.
- Jump by pressing the floor away hard, and reach your arms over your head like you are trying touch the ceiling.

Jump Squat

- Start with one foot on the bench, 
- Hips and knees bent at 90 degrees.
- Maintain a tall posture, and hold two dumbbells by your sides.
- Press the floor away and stand straight up, keeping your feet in place.

Split Squat with weights

- Stand with your feet shoulder width apart. This will be your starting position.
- Perform a rear lunge by stepping back with one foot and flexing the hips and front knee. As you do so, rotate your torso across the front leg.
- After a brief pause, return to the starting position and repeat on the other side, continuing in an alternating fashion.
- Modification: no weights

Pretzel squat with weights

- Start by getting on your forearms and knees. 
- Your knees and feet should be hip width apart.
- Keeping your abs engaged and your knees straight, lift one leg up backward. You should keep your knee straight as your leg lifts from the floor.
- Squeezing your glutes, go as high as you can, but be sure you do not rotate your back or your pelvis while lifting your leg.
- Lower your leg back to the floor, and repeat.

Straight Leg Lift

W1/D3

It was only 10mins long… 🤷🏼‍♀️

Claire

Hend Magdy

Great, easy for someone who has done little exercise.

Anna Silvestri

W1/D1

Ok was sore and stiff for 2 days but I'm back, can't give up now.

Халима

W1/D2

Tijana

W1/D4

Chloe

I know it should be obvious, but if an exercise that is one-sided says do 10 reps, that’s 10 per side, correct?

Tyler Markey

W2/D1

W2/D2

W2/D3

W2/D4

W3/D1

W3/D2

W3/D3

W3/D4

Very good😰..I have a question
I have to do the guide every day but sometimes is leg every day so i have to follow the guide or i do one day leg and rest the next day??

W1/D3

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