Name: Playbook - Victoria D’Ariano - W2/D4
Uploaded: 2021-01-18T11:44:25.281Z
Duration: 45 min
Description: W2/D4

Savannah

Frederyque

Wall-Sits 4 x one-minute holds
Forward Lunges 4 x 30 reps total SS. Jump Lunges x 20
Squats 4 x 15 reps SS. With: Jump Squats 4 x 15 reps
Curtsy Lunges 4 x 20 reps
Squat Side to Sides 4 x 20 reps
Standing Calf Raises 4 x 20 Reps

You know that you are performing the wall sit properly if you form a right angle (90 degrees) at your hips and your knees, your back is flat against the wall, and your heels are on the ground. You should be able to feel a slight pulling of the quad area.

Wall sits

- Stand tall with feet hip-width apart. Engage your core.
- Take a big step forward with right leg. Start to shift your weight forward so heel hits the floor first.
- Lower your body until right thigh is parallel to the floor and right shin is vertical. It’s OK if knee shifts forward a little as long as it doesn’t go past right toe. If mobility allows, lightly tap left knee to the floor while keeping weight in right heel.
- Press into right heel to drive back up to starting position.
-Repeat on the other side.

Lunges

-Stand with feet shoulder-width apart, with your core engaged.
-Take a big step forward with your right leg. Keep your arms by your side.
-Shift your weight forward with this leg, so your heel touches the floor first. Then lower your body until the forward leg is parallel to the floor. This is the bottom position.
-Jump up, quickly switching the position of your feet while mid-air so your right leg moves back behind you and your left leg comes forward. To help you move explosively, propel your arms into the air while you jump.
-Gently land back on the floor in a basic lunge position with the opposite leg forward.
-Repeat this movement pattern

Jump lunges

Squats

Squat jumps

-Stand with your feet hip-distance apart and let your arms fall at your sides.
-Draw a semicircle with your right foot, moving it clockwise until it crosses behind your left foot. Keep your right toe tucked and clasp your hands together at your heart.
-Lunge down as deeply as possible, hovering your knee a couple of inches off the floor.
-Slowly return to the standing curtsy position.
-Repeat the lunge on the other side.

Curtsy lunge

Squat side to side

-Stand up straight, then push through the balls of your feet and raise your heel until you are standing on your toes. 
-Then lower slowly back to the start.

Standing Calf Raises

W2/D4

Anaceli Carrero

Good!! The morning ones pushed me as I done them last and legs were jelly haha

April

Loved it! Switching to body weight after years of weight lifting was 100% humbling!

Beth Bradburn

W1/D1

I am a beginner and had to skip the last exercise with the close-grip pushups 😅 it was just too much for me at this point. However, I love the workouts, they really motivate me to push ahead

Anna Riedl

Not able to do the dips and the 80 ending push up… too hard for me 😔

Cakhuette

Holy moly!
It's been a few months and my arms a Jell-O after that session!

Jennika

W1/D2

That was fun thank you in out squats into predator jacks was just mean haha.
Only rested after 3 rounds and a 5 min warm up took me 36 mins

Erin

Adaora

Amanda

W1/D3

Anna

Hailee Mcquigg

W1/D4

Eight sets were too much for me as a beginner 😅 I made it to the second last set and then I was out of strength

W2/D4

Community

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