Name: Playbook - Sweat Rewards - W1/D1
Uploaded: 2023-01-02T02:01:34.892Z
Duration: 45 min
Description: W1/D1

Vanessa

Belinda

Wauw!! This was soooo hard but i just love feeling getting stronger every day. Lets go, firstday done

Erika

This was a good one. Fell off right around the holidays, so it kicked my butt.

Shaneilya

Phase 2 Week 1:
Day 1:
Combo 1
1. Vertical jumps 4 x 45
2. Burpee to squat 4 x 45 sec

Combo 2
3. Single Leg RDL 4 x 12 reps each side
4. Jump Squats 4 x 15 reps
5. DB sumo squat 4 x15

Combo 3
6. Curtsy lunge to squat 3 x 10 reps each leg
7. burpees 3 x 10
8. Goblet squat 3 x 15
9. Squat & front kick- 15 reps x 3 set
Rest 45 sec between sets

20 minutes cardio

Vertical jump

Bosu burpee to squat

Combo 1

- Stand with your feet shoulder width apart and knees slightly bent and raise one leg off the floor behind you
- Hinge at your hips, and lower the dumbbells toward the floor
- Lift back up engaging your glutes
- Complete desired reps then repeat on the opposite side

DB single leg deadlift

- Start with your arms by your side, feet shoulder width apart, head up, and back straight
- Keeping your back straight and chest up, squat down as you inhale until your upper thighs are parallel, or lower, to the floor
- Now pressing mainly with the balls of your feet, jump straight up in the air as high as possible, using the thighs like springs
- Exhale during this portion of the movement
- When you touch the floor again, immediately squat down and jump again

Jump squats

- Stand in a wide toed out stance 
- Hold a pair of dumbbells between your legs in front of you
- Sit your hips back and down into a squat, lowering the dumbbells to the ground
- Stand up to full extension, by driving through your heels and extending your legs

DB sumo squat

Combo 2

- Holding the dumbbells at your sides
- Step your one leg back behind the opposite leg
- Bring your knee down until it reaches 90 degrees
- Push through your front leg to bring your back leg forward to starting position
- Curl the dumbbells up and complete 1 squat
- Complete desired reps then repeat on the opposite side

12 reps each leg

Curtsy lunge to squat

- Stand shoulder width apart
- Place your hands on the floor in front of you
- Hop back bringing your body into a high plank position
- Hop forward placing your feet on the floor
- Jump up in the air and bring your hands over your head

Burpee

- Hold the dumbbell at chest height, feet shoulder width apart, banded just above the knees
- Push your hips back and keep your chest up as you come down 
- Reach parallel and push through your heels to stand up

Goblet squat

Squat + front kick toe tap

Combo 3

W1/D1

Welcome to Phase 2!

Some exercises do not show when training.
Great workout!

This is def phase 2!! But a good upper body work!!

Lenise

Jazmine

W1/D2

The written workout does not match the video.

Beth Shepherd

This one was missing the cardio portion to check off so I almost forgot it. Great workout!

W1/D3

Was super hard! But the same as the other workouts: When i click on ‘start now’ the work out is not complete. However, lovely again

W1/D4

Again, the written workout does not match the video.

Amazing work out, Thankyou! Please check the work out its not complete if you press “start now.” Thankyou

Well no check offs for round one but …maybe that’s to see how we respond? I personally like those. 
Maybe give suggestions in cardio section. Otherwise good 
💯

W1/D1

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