Name: Playbook - Emily Samuel - W1/D1 Booty & Core
Uploaded: 2023-10-08T00:13:31.697Z
Duration: 30 min
Description: W1/D1 Booty & Core

nicole

The best workouts I’ve been able to follow on an app !

Jordan

Elle

Leah Bamman

DAY 1:

4 ROUNDS
A1. Banded squat x 12
A2. SL deadlift x 10 (each side)
A3. Banded glute bridge x 30 sec
A4. Quadruped shoulder taps x 30 sec

4 ROUNDS
B1. Banded deadlift (red long band) x 12
B2. Reverse lunges x 10 (each side)
B3. Banded lateral steps x 30 sec
B4. Hollow hold x 30 sec

FINISHER: 8 Rounds - 20 sec ON / 10 sec OFF
C1. Burpees
C2. Knee to elbow plank

- Put a band above your knees
- Stand with feet shoulder width apart
- Lower in to the bottom of a squat pushing your hips back and down
- Stand up out of squat to full hip extension keeping your chest up
- Your knees should be inline with your toes

Air squats (with band)

- Stand with your feet shoulder width apart and knees slightly bent and raise one leg off the floor
- Hinge at your hips, and lower your torso until it’s almost parallel to the floor
- Tap the floor and lift back up engaging your glutes

Single leg deadlift (2 dumbbells)

In a glute bridge position, softly push knees out slightly wider than shoulder width, then return to shoulder with before lowering Glutes to almost touching the floor

Banded glute bridges

In a quadruped position, alternate tapping your opposite shoulders without wiggling your hips. Keep your knees 1 inch off the floor

Quadruped shoulder taps

CIRCUIT A

Stand on the band feet shoulder width apart. Grab the band around your wrists, draw your elbows to the midline of your back and squeeze!

Banded deadlifts (red band)

Step back with one feet while bending your front knee

Reverse lunge

Take 5-10 steps (feet never less than shoulder width apart) down one way before returning to the starting point

Banded lateral steps

hollow hold

CIRCUIT B

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

Burpee

Draw your knee to the outside of your elbow slowly, repeat opposite side

Knee to elbow plank

CIRCUIT C

W1/D1 Booty & Core

Good variety in this workout :) Legs, glutes, core, and upper body all get activated 👊🏻

W1/D1 Booty & Core

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