Name: Playbook - The Fit Green Goddess - Moving it Monday
Uploaded: 2023-04-01T11:08:04.551Z
Duration: 45 min
Description: Moving it Monday

A.
Frankenstein squats 3x10
Alternating db reverse lunge 3x10
Plate overhead sit up 3x10

B. 
Barbell deadlift 3x10
Stability ball hamstring curl 3 x10
Stability ball pike 3x amaycd 

C.
Bulgarian split squat 3X10
Mini band donkey 
1 leg sit up (other leg bent) 3x10 per leg

A.
Frankenstein squats 3x10
Alternating db reverse lunge 3x10
Plate overhead sit up 3x10

-place barbell on shoulders close to neck
-keeps arms straight out in front of you.
-remain upright as you squat down.
-breathe in through your nose filling your diaphragm with air. Hold it.
-as you come up, continue to hold breath until you come back up

Frankenstein squats

- Keep your chest up and hold dumbbells at the shoulders or by your sides
- Step back and bring your knee down until both legs are at 90 degrees
- Step forward back to the initial position 
- Complete rep then repeat on the opposite side

Dumbbell reverse lunge alternate

- Lay on the floor with legs wide and a plate directly above your face
- Press the weight up while lifting your body off the floor
- When the torso is 90 degrees to your legs, slowly roll back down to a lying position

Plate overhead sit ups

Round one: 3

B. 
Barbell deadlift 3x10
Stability ball hamstring curl 3 x10
Stability ball pike 3x amaycd

*amaycd- As many as you can do

Barbell deadlift

- Lying on your back with legs straight and heels on top of stability ball
- Raise your hips so your body is straight
- Roll the ball towards you by bending your knees, engaging your hamstrings and glutes
- Roll the ball back out by straightening your legs

Stability Ball Roll Ins

- Start in pike position 
- Raise your hips as much as you can keeping your legs extended
- Lower your head towards the ground 
- Press yourself back up to the starting position"

Pike

Round two: 3

C.
Bulgarian split squat 3X10
Mini band donkey kick-3x12
1 leg sit up (other leg bent) 3x10 per leg

-Keep a slight bend at the front knee
- Come straight down until your reach shin height 
- Pull back up

Dumbbell bulgarian split squat

- Position yourself on your hands and knees, with a band just above your knees
- Keeping your knee in a bent position, hips squared
- Kick your leg back and up toward the ceiling, engaging your glutes 
- Return to starting position
- Complete desired reps then repeat on the opposite side

Banded donkey kicks

- Crunch up lifting your shoulders and upper back off the ground  while 1 foot is through kettlebell
Loop
- Reaching as far forward as you can

Bent knee reach crunch

Round three: 3

Moving it Monday

Leg day!

Legs at home

Tighten up Thursday!Leg day

LOWER BODY

Mary

Glutes + Hams

Lower Body (Glutes)

I almost skipped the conditioning round and ran but so glad I did it. I’m exhausted! Great workout.

Moving it Monday

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