Name: Playbook - Emily Samuel - W1/D2 Booty & Core
Uploaded: 2023-10-08T00:13:31.767Z
Duration: 30 min
Description: W1/D2 Booty & Core

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

Dani

DAY 2: CONDITIONING

4 ROUNDS: 30 sec WORK / 30 sec REST
A1. Alt reverse lunges
A2. Thrusters (Red long band)
A3. Jackknifes
A4. Mountain climbers

Rest 3 min

4 ROUNDS: 30 sec WORK / 30 sec REST
B1. Hamsring curls
B2. Banded rows
B3. Plank
B4. Split jump combo

Rest 3 min

4 ROUNDS: 30 sec WORK / 30 sec REST
C1. Alt lateral lunges to squat 
C2. Pushups
C3. Bicycle Crunches
C4. Jump Squats

Alternate stepping your foot back and bending your front knee

Alt reverse lunges

Squat to press while stepping inside / holding the red band

Banded thrusters (red band)

Alternate sitting up and reaching for an ankle while the other leg remains on the floor

Alt jackknifes

- Start in a plank position 
- Drive your knees towards your chest one at a time back and forth 
- Increase speed as you feel comfortable

Mountain climbers

CIRCUIT A

- Lay on your back 
- Drive your elbows into the ground
- Drive your hips up into a glute bridge position
- slide your heels away from your body
- Bring them back toward your Glutes
- Repeat motion for desired reps

Hamstring curls (gliders)

Stand on top of the band feet shoulder with apart

Drive your elbows to the midline of your back

Banded rows (red long band) standing

- Elbows under shoulders and hands out front
- Keeping your body still, pull your elbows towards your toes and your toes towards your elbows 
- Keep entire body tight as you hold position for time

Plank (elbows)

Complete a jumping lunge and alternate sides

Split jump combo

CIRCUIT B

- start standing feet shoulder width apart- step out into a lateral lunge, then step back with your feet slightly wider than shoulder width apart and complete a squat before doing your next lateral lunge

Lateral lunge into squat

- Start with your hands just outside the shoulders 
- Bend at the elbows to come down 
- Keep your core tight as you come down 
- Extend your arms engaging your chest as you come up

Push up

- Pull your knee toward your chest while rotating your upper torso 
- Bring your opposite elbow to your knee 
- Repeat on the opposite side
- Focus on engaging your core

Bicycle crunches

Jump into the air after completing a BODYWEIGHT squat

Squat jumps

CIRCUIT C

W1/D2 Booty & Core

nicole

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

Jordan

Elle

W1/D1 Booty & Core

Agustina

Leg/ass BURNER on this one 🥵
🔥🍑🔥

W1/D2 Booty & Core

Community

More workouts from Emily Samuel