Name: Playbook - Sophia Panella - Week 2 Day 3 - Core + HIIT
Uploaded: 2023-01-29T23:28:17.400Z
Duration: 30 min
Description: Week 2 Day 3 - Core + HIIT

Great one when you don’t have much time!

Laura

Brooke

Kelly

- Hold weight with both hands
- Bring your shoulder off the ground
- Engage your core as you come up

Weighted crunches

- Lay on the ground with feet straight
-Lift legs up and cross feet one over the other repeatedly

Scissors

-Begin laying flat on the ground 
-Bring your legs up, lifting your bottom up in the air
-Slowly lower back down and kick legs straight out

Bottoms up

Core

- Push your hips as you come down
- Reach parallel and explode up

Jump squats

- Begin in a split squat position
-Explode and switch front and back leg

Jump lunges

- Start in a plank position 
- Drive your knees towards your chest one at a time back and forth 
- Increase speed as you feel comfortable

Mountain climbers

- From kneeling position 
- Place your hands just outside the shoulders 
- Bend at the elbows to come down 
- Keep your core tight as you come down 
- Extend your arms engaging your chest as you come up

Modified push ups

HIIT

Week 2 Day 3 - Core + HIIT

So good, girlfriend. Healing from shoulder surgery. Gone from a 330lb squat back to square one, and your programs are just the right layout to get back into a rhythm and groove again. Thanks for what you do, girl!

Tazh

Courtney

VERY HARD!! but enjoyed the challenge. Bulgarian split squats only did two sets!

Abbey

Week 1 Day 1 - Glutes + Hamstrings

Whitney Howell

Alyssa

Loved this workout!! Wasn’t able to do 2 of the workouts for time, but excited to do it again.

Week 1 Day 2 - Back + Biceps

Kicked my butt! Great work out to start the day!

Hailey

Ashlin

I’m a mom???? My abs say no, my child says otherwise

Jessica

Week 1 Day 3 - Core + HIIT

Savannah

Great work out again! Thanks to Sophia for the tip about dropping weight when I felt like my form was off, I did that a few times & could tell where I was going wrong! 
I was a little confused with the rear delt fly’s, I felt like it was working my back?? Idk but overall feel great!

Alexus

I’m toast!!! The app is so easy to use and not too distracting.

Cristina

Week 1 Day 4 - Chest + Shoulders

First week back after the new year. This absolutely killed my legs! Loved it!

I literally could barely walk after this!! Leg extensions have never been so hard before. & the step ups had me SHAKINNGG

Those leg extensions were killer!!! I had to go to 30lbs to get a consistent and slow set. Great workout

Claira

Week 1 Day 5 - Quads

alison

My legs are shakin. Great workout Sophia!

Alysa

Week 2 Day 1 - Glutes + Hamstrings

Sara

Soph is always killin it. Solid pull day🤝🏼

Macy

Week 2 Day 2 - Back + Biceps

Bumped up my weight today!! My arms were shaking the whole time 😅

Alexia

I wish there was a section we could input how much weight, so that we could keep track of progress ❤️

Shanna

Cheyanne

Week 2 Day 4 - Chest + Shoulders

I upped my weight on some but still don’t know if I’m ever going to be able to up my weights on the leg extensions haha legs are dead by this time, but feel great!!

Madison

Katelyn

Week 2 Day 5 - Quads

Love this leg day. I think it would be helpful to detail the instructions a tad more. Like on the BSS for a glute day, we should be hinging forward slightly right? I feel them in my quads the most!

Catie

I’ve upped my weight on some! I’m still having a hard time with RDLs. I start with no weight/little weight on the smith machine bar & I feel the exercise in all the right spots. But when I up the weight just a little I feel like I don’t feel it?? I feel like the no weight is too easy so idk what to do

Alice

Week 3 Day 1 - Glutes + Hamstrings

Loved loved loved this workout! My arms are fatigued. I feel so strong after this work and I even hit new PR’s today 🥳👏

Week 2 Day 3 - Core + HIIT

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