Name: Playbook - Emily Samuel - W1/D4 Booty & Core
Uploaded: 2023-10-08T00:13:31.872Z
Duration: 30 min
Description: W1/D4 Booty & Core

DAY 4:

3 ROUNDS
A1. 1 1/4 Squat (banded- down slow, up quick) x 15
A2. Tricep dips x 20
A3. Burpees x 60 sec

Rest 1 min

3 ROUNDS
B1. SL deadlifts x 15/15
B2. Push ups x 20
B3. Mountain climbers x 60 sec

Rest 1 min

3 ROUNDS
C1. Cossack Squats x 10/10
C2. Sumo deadlifts x 20
C3. Jumping lunges x 60 sec

Complete a squat with a pulse at the bottom with a band around your knees

Banded 1 1/4 squats

- Place your hands on the front edge of the bench just outside hips
- Move forward off the bench with arms extended and shoulders down 
- Bend at the elbows to lower your body
- Elbows should bend straight back 
- Extend your arms engaging your triceps back to starting position

Bench dips

- 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

CIRCUIT A

- 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)

- 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

- 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 B

- Begin with your feet wide, and toes slightly turned out
- Keep one leg straight and bend at the knee, keeping the dumbbell at chest level

DB cossack squat

With your feet wider than shoulder width, and toes slightly pointed out, make sure your knees go over the line of drive of your toes as your shift your hope back and run the kettlebells down your thighs

Kb sumo deadlifts

- Start with a shoulder width stance
- Jump and land in a lunge stance
- With both knees bent at 90 degrees
- Jump switching your feet in mid air
- Keep your chest up

Jumping lunges

CIRCUIT C

W1/D4 Booty & Core

nicole

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

Jordan

Elle

W1/D1 Booty & Core

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

W1/D4 Booty & Core

More workouts from Emily Samuel