Name: Playbook - Sophie Grace Holmes - W1/D3 12 Weeks
Uploaded: 2021-01-18T11:47:10.385Z
Duration: 45 min
Description: W1/D3 12 Weeks

Veronika

Rebekah

Laura

Lara

This was a great workout. Perhaps have >3 sets to make it more challenging? Otherwise it was great!

Anonymous

Great workout. 
Just wondering should I do the circuit X 5 or X3. 
It’s says 5 before you click in to start it and then 3 when you click into the videos . 
Thanks 😊

Lorraine OShea

At this point I wish I lived in a bungalow so I didn’t have to climb any stairs 😂

Nikki

Becci Such

EMMA

Loved the all legs and my stomach was killing on the core section 🙌👌

Nicole

It was great! Abs feels tight.
Thank you!

Brenda

Wednesday: Lower Body + Core

Workout:
 - Buy in:
   100 Lunges

 - 5 sets 15 reps
   Deadlift
   Single leg deadlift
   Glute Bridge
   Sumo Squats
   Front Squats

 - CORE
   3 rounds 20 reps 
   Crunches
   Toe Touch
   Mountain Climbers

- Start with a shoulder with stance 
- Step back
- Bring your back knee down until both legs are at 90
- Step through your front foot
engaging your quads and glutes

Reverse lunges

Buy in

- Push your hips back
- Come down keeping a neutral spine
- Come down until you reach your shins
- Pull up engaging your hamstrings and glutes

Deadlift

- Start in a split stance stance
- Come down flexing at the hip
- Keep your spine neutral 
- Come down until you reach shin height
-Come up engaging your hamstring and glutes

Single Leg Deadlfit

- Lay on the floor with your legs at 90 
- Push through your heels raising your glutes
- Squeeze your glutes at the top

Glute bridge

- Start with a wide stance and your toes pointing out
- Flex at the hips and knees to come down
- Come down until your legs reach 90 degrees
- Push through your heels to come up
- Squeeze your glutes as you go up

Sumo squat

- Hold the dumbbell with both hands in front of you
- Bend and the hips and knees coming down until you reach 90 
- Push through your heels engaging your quads and glute to come up
- Keep your chest high throughout the movement

Front squat

Lower Body Circuit

- Start with your legs at 90 degrees and your lower back against the floor
- Place your hands by your head
- Bring your shoulder off the floor squeezing your abs
- Come down in a slow controlled motion

Crunch

- Lay on the ground with your legs extended above you
- Keep your hands extended 
- Go up and touch your toes
- Keep your abs tight

Toe touch

- Start in a pushup position
- Bring one knee forward towards your elbow
- Return your leg to the initial position 
- Repeat on the opposite side

Mountain Climbers

Core Circuit

W1/D3 12 Weeks

Natasha Sanjaya

Brilliant workout, first session back post Christmas period and feel fab 🙌🏼!

Started the 12 weeks again with heavier weights 💪🏼

W1/D1 12 Weeks

Quick and effective workout! Great for when you’ve had a long day.

Kimber

W1/D2 12 Weeks

Rachel

W1/D4 12 Weeks

Olivia

LUCI

W1/D5 12 Weeks

Great quick workout! Fast and felt it every second.

Brilliant! Super challenging- I’m going to ache tomorrow! 💪

W1/D6 12 Weeks

W1/D7 12 Weeks

Ooo that was a killer, brilliant workout.

Valerie

Amazing and I managed to do 50 push-ups in one go! Feeling proud of myself x

W2/D1 12 Weeks

The hiit really finished me off this morning! 🥵

Sophie Rose Handley

I loved this workout! My heart is still racing and I was able to get some mucus out. Thanks Sophie!

W2/D2 12 Weeks

Excellent workout! My legs and abs feel it!

Very good, Im finishing week 2 of 12 week program and every time i finish a workout it leaves me sweaty but feeling good and strong!!

W1/D3 12 Weeks

Community

More workouts from Sophie Grace Holmes