Name: Playbook - Sarah Stage - W3/D5 Minimal equipment
Uploaded: 2021-01-18T11:45:49.763Z
Duration: 45 min
Description: W3/D5 Minimal equipment

Ab reach overhead
Ab crunch
Russian twists
Scissor kicks
Glute thrusters
Side plank with arm raise

- Lie on the floor with your back flat and knees bent with around a 60-degree angle between the hamstrings and the calves. Keep your feet flat on the floor.
- Grab the dumbbell with both hands and straighten both arms overhead and behind you. 
- Do an explosive situp, bringing the dumbbell between your legs.
- Slowly return the weight in an arch to the starting position as you inhale.
- Repeat for the recommended amount of repetitions.

Ab Reach Overhead

- To begin, lie down on the floor or an exercise mat with your back pressed against the floor. 
- Lift your legs up and cross them over by wrapping one ankle around the other. Your thighs are perpendicular to the floor with a slight bend at the knees. Note: Your knees and toes should be parallel to the floor as opposed to the thighs.
- Place your hands lightly on either side of your head.
- While keeping your lower back pressed against the floor, slowly lift your torso. Remember to exhale while perform this part of the exercise.
- Slowly begin to lower your torso back down to the starting position while inhaling.
- Repeat for the recommended amount of repetitions.

Ab Crunch

- Lie down on the floor placing your feet either under something that will not move or by having a partner hold them. Your legs should be bent at the knees.
- Elevate your upper body so that it creates an imaginary V-shape with your thighs. Your arms should be fully extended in front of you perpendicular to your torso and with both hands holding the dumbbell. This is the starting position.
- Twist your torso to the right side until your arms are parallel with the floor while breathing out.
- Hold the contraction for a second and move back to the starting position while breathing out. Now move to the opposite side performing the same techniques you applied to the right side.
- Repeat for the recommended amount of repetitions.

Russian Twists

- To begin, lie down with your back pressed against the floor or on an exercise mat (optional). Place your hands beneath your lower back, under your glutes.  
- With a slight bend at the knees, lift your legs up so that your heels are about 6 inches off the ground. This is the starting position.
- Now lift your left leg up to about a 45 degree angle while your right leg is lowered until the heel is about 2-3 inches from the ground.
- Switch movements by raising your right leg up and lowering your left leg. Remember to breathe while performing this exercise.
- Repeat for the recommended amount of repetitions.

Scissor Kicks

- Lay on a bench so that your upper back is on the bench with your hips unsupported. Both feet should be flat on the floor, hip width apart or wider. 
- Load a barbell over your legs. Using a fat bar or having a pad on the bar can greatly reduce the discomfort caused by this exercise. Roll the bar so that it is directly above your hips. This will be your starting position.
- Begin by extending the hips using your glutes and hamstrings, raising your hips upward as you bridge.
- Pause at the top of the motion and return to the starting position.

Glute Thrusters

- Keep your elbow underneath your shoulder, and feet stacked on top of each other.
- Press your hips toward the ceiling to make a straight line from head to toe.
- Raise the dumbbell directly over your shoulder keeping abdominals engaged and lower with control working your arms, and entire core.

Side plank with arm raise

W3/D5 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

Cathy

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

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

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 🙃

W3/D3 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/D5 Minimal equipment

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