Name: Playbook - Victoria D’Ariano - W1D4
Uploaded: 2021-01-18T11:45:57.453Z
Duration: 60 min
Description: W1D4

Melissa DeForest

Jordan

- To begin, step onto the treadmill and select the desired option from the menu. Most treadmills have a manual setting, or you can select a program to run. Typically, you can enter your age and weight to estimate the amount of calories burned during exercise. Elevation can be adjusted to change the intensity of the workout.
- Treadmills offer convenience, cardiovascular benefits, and usually have less impact than walking outside. When walking, you should move at a moderate to fast pace, not a leisurely one. Being an activity of lower intensity, walking doesnâ€™t burn as many calories as some other activities, but still provides great benefit. A 150 lb person will burn about 175 calories walking 4 miles per hour for 30 minutes, compared to 450 calories running twice as fast. Maintain proper posture as you walk, and only hold onto the handles when necessary, such as when dismounting or checking your heart rate.

Walking on Treadmill

Start by lying flat on your stomach.
Adjust the roller pad so that it rests comfortably a few inches under your calves, just above the heels. Check to make sure the pads aren't too high up on your calves as this can place pressure on your Achilles tendon and reduce your range of motion.
Stretch your legs out fully. On an inhale, lightly grasp the support handles on each side of the machine.
Lift your feet smoothly as you exhale, keeping your hips firmly on the bench.
Inhale as you flex your knees and pull your ankles as close to your buttocks as you can.
Hold this position for a beat, allowing yourself to make sure you are focused as you prepare to lower your legs.
Inhale fully as you return your feet to starting position in a smooth, slow, controlled movement.

Lying hamstring curl

Feet placed wider than shoulder width. Keep back straight and core engaged. Sit back into the squat and drive up from the heel of your foot. Drive knees outwards as you drive up.

DB Sumo Squats

-Set both pulleys directly at (or slightly above) shoulder height and select the desired weight.
-Grasp both handles with a neutral grip and take a step forward to split the stance.
-Press the handles to lockout while flexing the pecs and extending the elbows.
-Keep a slight bend in the elbows, move entirely at the shoulder joint, and slowly allow the arms to open while the pecs stretch.
-Return to the starting position by flexing your pecs and bringing the handles together at chest height.
-Slowly lower back to the starting position and repeat for the desired number of repetitions.

Cable chest fly

"- Seated take a dumbbell in each hand. Raise the dumbbells to head height, the elbows out and about 90 degrees. This will be your starting position.
- Maintaining strict technique with no leg drive or leaning back, extend through the elbow to raise the weights together directly above your head.
- Pause, and slowly return the weight to the starting position."

Seated dumbbell shoulder press

- Adjust the machine and select an appropriate load. Seat yourself facing the machine with the base of your upper arm against the pad.
- Maintain a neutral spine with your chest up and head looking forward. This will be your starting position.
- Initiate the movement by moving your upper arms laterally, away from the midline of the body. Continue until your upper arms are parallel to the floor.
- Pause briefly, and then return to the starting position.

Machine Lateral Raise

"- Attach a bar to a high pulley and grab with an overhand grip (palms facing down) at shoulder width.
- Standing upright with the torso straight and a very small inclination forward, bring the upper arms close to your body and perpendicular to the floor. The forearms should be pointing up towards the pulley as they hold the bar. The thumbs should be higher than the small finger. This is your starting position.
- Using the triceps, bring the bar down until it touches the front of your thighs and the arms are fully extended perpendicular to the floor. The upper arms should always remain stationary next to your torso and only the forearms should move. Exhale as you perform this movement.
- After a second hold at the contracted position, bring the V-Bar slowly up to the starting point. Breathe in as you perform this step.
- Repeat for the recommended amount of repetitions."

Cable tricep press downs

- Lie flat on your back with your feet flat on the ground, point your toes inward so they touch.
- Now place your hands lightly on either side of your head keeping your elbows in. Tip: Don't lock your fingers behind your head.
- While pushing the small of your back down in the floor to better isolate your abdominal muscles, begin to roll your shoulders off the floor.
- Continue to push down as hard as you can with your lower back as you contract your abdominals and exhale. Your shoulders should come up off the floor only about four inches, and your lower back should remain on the floor. At the top of the movement, contract your abdominals hard and keep the contraction for a second
- After the one second contraction, begin to come down slowly again to the starting position as you inhale.

Crunches

W1D4

Great!! Added a few of my own exercises but overall felt the burn 😍

Desiree

Kellie Rongey

W1D1

Love your workouts! So easy to follow thank you for making going to the gym enjoyable!

Ester Hurtado

W2D1

Thank you so much for these workouts love them and so easy to follow!!!!❤️

Jess

W2D4

Loved it! It would be good to qhave a different option for that exercise if our gyms don't have that equipment

W1D4

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