Name: Playbook - Sweat Rewards - W1/D4
Uploaded: 2023-01-02T02:01:34.942Z
Duration: 45 min
Description: W1/D4

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

Erika

1. Goblet Squat -4 x 12 reps
2. reverse lunge to straight leg Kickbacks -4 x 12
reps each side

3. Reverse Lunge to shoulder press -4 x 12 reps
4. curtsy lunge to squat-4 x 15 reps

5. Straight Leg RDL -3 x 10 reps
6. Banded side step squat 3x 10
7. Bulgarian Split Squats- 3 x 15 on each side
20 minutes cardio

- 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

- Keep your chest up and hold dumbbells at your sides
- Step back and bring your knee down until both legs are at 90 degrees
- Extend your leg to come back up
- Kick your back leg up, engaging your glutes
- Complete desired reps then repeat on the opposite side

Reverse lunge to straight leg kickback

Superset

- Holding the dumbbells at your sides
- Step one leg back behind the other leg in a curtsy position 
- Lower 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

Curtsy lunge to squat

Single leg RDL

- Get into a shallow squat position with a band placed just above the knees
- Walk laterally to the for desired steps
- Walk back the opposite direction for the same number of reps

Banded side step

- Find yourself a step, box, bench or any other contraption that you can rest a foot on, it needs to be about knee height
- Hold a dumbbell in each hand
- Get into a forward lunge position with torso upright, core braced and hips square to your body, with your back foot elevated on the bench
- Your leading leg should just under 2ft or so in front of bench 
- Lower until your front thigh is almost horizontal, keeping your knee in line with your foot (Don't let your front knee travel beyond your toes)
- Drive up through your front heel back to the starting position
- Complete desired reps then repeat on the opposite side

DB bulgarian split squat

Circuit

W1/D4

Welcome to Phase 2!

Vanessa

Belinda

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

W1/D1

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

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/D4

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