Name: Playbook - Serena Thalia - W2/D4 Lower/Booty
Uploaded: 2024-02-21T22:29:20.611Z
Duration: 60 min
Description: W2/D4 Lower/Booty

Carley

Alexa Bizzigotti

Warm up 

Lower body circuit 1 :
Sumo squat
Curtsy lunge 
Squats 
Banded hip thrusts 

Lower body circuit 2 :
Lunge swings 
Standing cross toe touches
Lunge kick ups
Squat sway
One arm snatches 

Ab circuit :
Russian twists
Weighted sit ups
Plank push overs

- 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

-Start on your knees with a band around our thighs 
-Hold a weight at our chest 
-Perform a kneeling hip thrust 
-Repeat

Banded kneeling hip trusts

Lower body circuit 1

-Stand with feet together while holding a dumbbell in one hand.
-Step out with one leg into a side lunge as you bring the dumbbell towards the lunging foot.
-Stand back up swinging the dumbbell out to the side into a side lateral shoulder raise.
-Repeat

Lunge swings

- Start with your arm extended above you
- Come down with your opposite arm extended
- Focus on a controlled movement and range of motion

Standing cross toe touches

-Stand with feet together 
-Lower your self to your knees one leg at a t time 
-Stand back up one leg a t a time and kick one knee forward in a high knee movement
-Repeat

*Work both sides

Lunge kick ups

-Stand with feet outside shoulder width while holding a single dumbbell in front of you with both hands.
-Lower yourself into the bottom of a squat while swinging the dumbbell between your legs.
-Stand up out of squat swinging the dumbbell to the front of your body. 
-Repeat

Squat sways

-Stand with a wide stance holding a single dumbbell between your legs
-In one motion take the dumbbell to an overhead position
-Lower the dumbbell back to start position
-Repeat

One arm snatches

Lower body circuit 2

-Sit on your butt with your legs and torso off the ground while holding a dumbbell by its ends in both hands in your lap.
- Rotate tapping the ground on one side of your body with the dumbbell only twisting your upper body.
-Repeat up and over to both sides

Russian twists

-Lay on your back with your legs bent and your feet flat on the ground as you hold a dumbbell at arms length above your chest.
-Sit up and rotate the dumbbell overhead as you do 
-Lowe yourself back to the starting position.
-Repeat

Weighted sit ups

-Start in a push-up plank position with a dumbbell behind one of your hands on the ground.
-Lift the hand opposite to the dumbbell off the ground reaching across your body and grab the dumbbell placing it on the ground behind the stop you lifted your hand from.
-Repeat back and forth

Plank push overs

Ab circuit 5

W2/D4 Lower/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 🏋🏽‍♀️🧘🏽‍♀️

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

W2/D2 Booty

Hate planks mehhhh but done 💪🏼💪🏼

Amanda

W2/D3 Arms

W2/D5  Full body

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

W2/D4 Lower/Booty

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