Name: Playbook - Sean Garner - W1/D4 Legs & Core
Uploaded: 2022-11-15T19:51:51.255Z
Duration: 30 min
Description: W1/D4 Legs & Core

Michelle

Whitney

Welcome to Project MomBod!

I am looking forward to seeing how you transform your body over the next 4 weeks and beyond!

These workouts are designed to be done in less than 30min so stay moving.

If you have any questions please feel free to reach out to me so that I know how I can best serve you🙏

Also, be sure to tag me @SeanGarner on Instagram and use the hashtag #ProjectMomBod so that I can keep up with your progress👊👍

Go crush it and become the fit mom your family needs! 

Have an AWESOME day and talk soon!

Lower your body into a squat position, keeping your head up and torso straight, and pushing your knees out. Drive through your heels to push yourself back up in to the starting position.

Repeat for the designated number of reps.

Dumbbell Front Squat

Band Walk F/B

Anchor the band to a post or squat rack then wrap around your ankles.

Curl your leg up as far as possible.  Once you hit the fully contracted position, hold it for a second. Lower your leg to return to the starting position.  

Repeat for the designated number of reps.

Banded Leg Curl

Circuit 1

Stand in front of a bench, leaving enough space to perform a lunge. Rest the top of your left foot on the bench behind you. This is the starting position.

Lower your body until your rear knee nearly touches the floor and your front thigh is parallel to the floor, keeping your core upright.

Stand back up to the starting position. Switch sides and repeat.

Rear Foot Elevated Split Squat

Assume a side plank position, with your elbow below your shoulders. Your forearm is braced against the floor. Straighten your legs below your body, and keep your weight distributed between your feet and your elbow.  This is the starting position. 

Raise your hip off the ground and have your top arm reach down and round.

Return to the start as you drive your elbow back squeezing your shoulder blades.

Switch sides. Repeat.

Side Plank Reach Through

Position your shoulders on a box, set up your hip bridge, and then raise one leg off the ground. 

Place a dumbbell in the crease of your hips.

Now hinging from your hips, allow your pelvis to move towards the floor and back up with only that leg on the ground.

Squeeze your Glutes hard on the top of the movement to avoid a lower back strain.

Single Leg DB Hip Thrust

Circuit 2

W1/D4 Legs & Core

Juls

Austine Harris

W1/D1 Legs & Core

Vesko

Katherine

W1/D2 Glutes

Really good thank you. I do not like the hollow sits

Craig Dunn

Annemarie Biondi

W1/D3 Upper Body

W1/D5 Glutes, Core & Conditioning

Thank you, it was great. Was having one of those days where is didnt fancy doing anything and this was my get our and go.

I combined a 1/2 hour leg and this.....I’m done😂😂🤠

W1/D6 Upper Body

I just sometimes don’t understand the difference that you explain between 1 st and 2nd position otherwise great workout

Alin

I need to buy bands so I can do all the exercises at the gym in my building

Legs are burning! Warmed up with a 5k and implemented some box jumps and wall balls between rounds! TGIF!

W1/D4 Legs & Core

Community

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