Name: Playbook - Emily Samuel - W1/D3
Uploaded: 2023-10-08T00:13:31.786Z
Duration: 32 min
Description: W1/D3

Yasmin

Somaih Hameed

Michelle

perfect length and variety - love the combo of cardio and strength :)

Maddie

LOWER BODY / DAY 3

BLOCK A x2
A1. Squat jumps 30 sec 
A2. Goblet Squats 30 sec 
A3. Lateral Lunges 30 sec
A4. Rest 30 sec 

BLOCK B x2
B1 Deadlifts 
B2. DB swings 
B3. Glute bridges 
B4 rest 

BLOCK C x2 
C1. High knees 30 sec
C2. Sumo squats 
C3. Hamstring curls 30 sec 
Rest 30 

BLOCK D x2 
D1. Alt plank rotations
D2. Suitcases 
S3. Plank jacks 
Rest 20 

Repeat full workout all over again

BLOCK A x2
A1. Squat jumps 30 sec 
A2. Goblet Squats 30 sec 
A3. Lateral Lunges 30 sec
A4. Rest 30 sec

Squat and then jump into the air 

(Can be done with band around the knees)

Jump squats / (banded optional)

- Hold the dumbbell at chest height
- Push your hips back and keep your chest up as you come down 
- Reach parallel and push through your heels to come up

DB goblet squat

- Place your feet hip-width apart, and dumbbells at your sides
- Take a big step to the side
- Land with your heel, flex the knee to lower your hip and body until your knee and hip are at a 90 degree angle 
- Keep opposite leg only slightly angled
- Return to the starting position by extending your hip and knee 
- alternate sides once you’re done

Lateral lunge (dumbbells)

BLOCK A

BLOCK B x2
B1 Deadlifts 
B2. DB swings 
B3. Glute bridges 
B4 rest

Deadlifts with dumbbells 

Hinge at your hips and shift the weight to the heels of your feet while getting your hips back as far a possible as you lower the weight to your ankles keeping your back flat and core engaged

DB deadlifts

- Start with kettlebell on the ground in front of you
- With chest lifted and core engaged bend at the waist
- Lift Kettlebell off the ground allowing it to swing between your legs
- Drive your hips forward propelling the kettlebell forward and up
- Stopping just in front of the shoulders 
- Allow kettlebell to swing down and back between the legs
- Moving immediately into the next rep

KB swings

- Place the dumbbell on your hips
- Push through your heels to raise your hips
- Squeeze your glutes as you come up
- Pause at the top

DB glute bridge

BLOCK B

BLOCK C x2 
C1. High knees 30 sec
C2. Sumo squats 
C3. Hamstring curls 30 sec 
Rest 30

- Run in place with high knees for time or reps
- Increase speed as you feel comfortable

High knees

Complete a sumo squat holding a dumbbell between your legs

DB sumo squat

- 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)

BLOCK C

BLOCK D x2 
D1. Plank rotations 
D2. Suitcases 
S3. Plank jacks 
Rest 20

- Start in a side plank position 
- Keeping your core engaged bring your arm underneath your body
- Extend your arm above you
* Work both sides

Elbow side plank weave (alternating)

While laying on your back, bring the dumbbell to the top of your ankles, then return into a hollow position

Suitcase crunches

- Elbows under shoulders and hands out front
- Keeping your core tight 
- Jack your feet out and in for time or reps

Plank jacks

BLOCK D

W1/D3

Carmen

Shreya Agarwal

W1/D1

It’s so great! I got sweaty this upper body. You know that I hate upper body. Your upper body program so better than other.

W1/D3

Community

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