Name: Playbook - Victoria D’Ariano - W3/D1
Uploaded: 2021-01-18T11:44:50.617Z
Duration: 45 min
Description: W3/D1

Sumo Squats 4 x 15 reps 
Pulse Squats 4 x 30 reps (10 wide, 10 normal, 10 narrow)
Good-Mornings 4 x 15 reps
Hamstring Sliders 4 x 10 reps/leg SS. With Frog Pumps 
Glute Kick-backs 4 x 15 reps/leg
Fire Hydrants 4 x 10 reps/leg

-Stand with your feet slightly wider than hip-width apart and turn your feet out, externally rotating your hips.
-With your hands clasped together at your chest, push your hips back and squat down, keeping your back straight and your upper body lifted. Make sure you’re pushing through your heels and engaging your inner thighs as you come back to your starting position.

Sumo squat

Start standing with your feet hip-width apart and arms stretched out in front. Perform a squat and hold it at the bottom as you pulse a few inches up and down.

Pulse squats (10 wide, 10 normal, 10 narrow)

-Start with your feet shoulder-width apart standing up straight.  -Maintaining a soft bend in your knees, engage your glutes, and hinge at your hips. 
-Keep a flat back the entire time. 
-Lower so your chest is parallel with the ground. Drive your feet firmly into the floor, brace your core, and reverse the movement, pushing your hips forward as you stand tall.

Good mornings

Lying supine ( face up)on a smooth surface, bend your knees to pull both heels toward you. 
-The sliding action requires a pad, cloth, or furniture sliders under the heels.

Hamstring slides

-Sit with your knees on the floor pointing outwards and your feet together. Your legs should make a diamond shape.
- Lie back on the floor as you would for glute bridges
- Squeezing your bum hard, lift your hips so that your body makes a straight line to your knees.
- Lower your bum back down to the floor, and repeat

Frog pumps

"- Secure one end of the band to the lower portion of a post and attach the other to one ankle.
- Facing the attachment point of the band, hold on to the column to stabilize yourself.
- Keeping your head and your chest up, move the resisted leg back as far as you can while keeping the knee straight.
- Return the leg to the starting position."

Glute kickbacks

-Get on hands and knees
-Lean your trunk forward and squeeze your core. Lift your leg to 45 degrees without moving the rest of your body.
-Lower your leg to starting position to complete 1 rep.

Fire hydrants

W3/D1

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

W3/D1

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