Name: Playbook - Serena Thalia - W2/D2 Booty
Uploaded: 2024-02-21T22:29:20.532Z
Duration: 60 min
Description: W2/D2 Booty

Alexa Bizzigotti

Warm up 

Lower body circuit 1 :
Banded bridge raises 
Single arm snatches
Standing elbow crunch 

Lower body superset :
Wall sit pulses 
Squat into calf raise 

Lower body circuit 2: 
Sumo squats
Curtsy lunge 
Squats 
Banded kettlebell swings

Cool down

- Place a band above your knees
- Push through your heels raising your hips
- As you bring your hips up, pause, squeeze your glutes, and come down with a controlled motion

Banded bridge raises

-Start with feet wide and a band around your legs
-Hold one dumbbell and in one movement after a squat raise the dumbbell to the overhead position
-Lower and repeat

Single arm snatches

- Start with a shoulder width stance, with your arm extended above you 
- Bring your elbow down rotating your wrist, raise your knee
- Engage your core as your knee comes up and your elbow comes down

*12 each side

Standing elbow crunch

Lower body circuit 1

-Get into a wall sit position with a band around your legs above the knee.
-Keeping tension on the band pulse your knees apart and back from each other.
-Repeat for desired reps

Wall sit pulses

-Perform a squat with your hands held together overhead. 
-As you reach the top of the squat stand up onto your toes causing your calf muscles to contract 
-Repeat

Squat into calf raise

Lower body Superset

- Start with a wide stance and your toes pointed out 
- Flex at the knees pushing your hips back
- Come down until the kb reaches the floor and push through your heels extending your legs to come up
- Keep your chest up

Sumo squats

-Stand with feet shoulder width apart and a barbell on your back 
-Step back and across into a curtsy lunge
-Stand back to starting position
-Repeat 

*Work both sides

Curtsy lunge

- Hold the barbell with both hands, keep your chest up
- Push your hips back and flex at the knees to come down
- Reach parallel and push through your heels to come yp

Squats

-Stand with feet outside shoulder width with a band around your legs above the knee
-Perform a kettlebell swing
-Repeat for desired reps

Banded kb swings

Lower body circuit 2

W2/D2 Booty

Excited to start this program to get me ready for summer!

Hailee

Back at it! Been a whole month cause of travels! I neeeedddds these workouts back in my life!!

Emily  Calabrese

Amazing! Perfect way to start the morning!

Avery

W1/D1 Full body

Amber

Bre Celebrano

Danielle

W1/D2 Booty

Michaelah Reynolds

W1/D3 Arms

Caela 🏋🏽‍♀️🧘🏽‍♀️

Carley

W1/D4  Lower/ Booty

Brooke

W1/D5 Full body

Made week 1 - now week 2 day 1 💪🏼💪🏼💪🏼💪🏼

That knee to elbow crunch is a lowkey killer !!

W2/D1 Full body

Hate planks mehhhh but done 💪🏼💪🏼

Amanda

W2/D3 Arms

W2/D4 Lower/Booty

W2/D5  Full body

I always wandered what Serena’s warm ups were and I really like these compound moves!

W2/D2 Booty

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