Name: Playbook - Sarah Stage - W3/D3 Minimal equipment
Uploaded: 2021-01-18T11:48:08.043Z
Duration: 30 min
Description: W3/D3 Minimal equipment

Amazing because now I’m beasting thru the workouts!!! Thanks mom babe!

Cathy

I took an extra day of to take care of my stupid period so this one seems so difficult but I’m sure it’s from all the lovely raging hormones 🙃

Jump squat
Side squat
Pretzel squat
Straight leg lift
Deadlift

- 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

- Come into a squat position and hold.
- While staying low, take two steps to the right and then two steps to the left.

Side Squats

- 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

- 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

- Stand with your torso straight and your legs spaced using a shoulder width or narrower stance. Keep your legs as straight as possible without locking your knees.
- Lower the dumbbell to over the top of your feet by bending at the waist while keeping your back straight. Keep moving forward as if you were going to pick something from the floor until you feel a stretch on the hamstrings. Try to keep the weight close to your shins.
- Start bringing your torso up straight again by extending your hips and waist until you are back at the starting position. Squeeze your glutes on the way up.
- Repeat for the recommended amount of repetitions.

Deadlift

W3/D3 Minimal equipment

Loved it! Added ankle weights and had a short bf break in between. Perfect workout during a baby nap!

Yasmin

Stacey

W1/D1 Minimal equipment

Tijana

Clips don’t show the entire position of the exercise (full body) such as your feet’s position or your arms etc. If those would show, it would be more ensuring of the movements. 
Thanks.

Shery

Anna

W1/D3 Minimal equipment

Wendy

W1/D5 Minimal equipment

Alana

Ioana Chiorean

W2/D1 Minimal equipment

Solmary Antuna

Difficult but I did it all and my hardest.

W2/D3 Minimal equipment

W2/D5 Minimal equipment

W3/D1 Minimal equipment

W3/D5 Minimal equipment

Good shit after a long weekend of no workouts.

W4/D1 Minimal equipment

W4/D3 Minimal equipment

Great. There’s a side plank exercise  where it’s broken down into 15 reps but we’re just holding a side plank so I’m not sure what that means

W4/D5 Minimal equipment

Shira

W5/D1 Minimal equipment

W5/D3 Minimal equipment

Beasted through my second workout guide with some set backs but still finishing strong!

W3/D3 Minimal equipment

Community

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