Name: Playbook - Victoria D’Ariano - W3/D1
Uploaded: 2021-01-18T11:49:01.279Z
Duration: 45 min
Description: W3/D1

J’aurais aimée les instructions en français...

Morgane Medaillon

I- Gently exhale and slowly lift your arms off the floor (maintain a  formation of the letter “I”), with palms facing inward.  Keep your head aligned with your thoracic (upper) spine.  Focus on generating most of your lift through your shoulders and not the low back although some low back extension (arching) is acceptable.
Y-  From the same starting position, gently exhale and slowly lift your arms off the floor, moving your arms into the “Y” formation (45-degree angle to form the letter “Y”) as illustrated with palms facing inward.  Maintain your head alignment with your thoracic (upper) spine.  Focus on generating most of your lift through your shoulders and not the low back although some low back extension (arching) is acceptable.
T-From the same starting position, gently exhale and slowly lift your arms off the floor, moving your arms into the “T” formation (90-degree angle to form the letter “T”) as illustrated with palms facing forward.  Maintain your head alignment with your

Lying down I, Y, and T  (5 each)

- Stand upright and hold the resistance bands with arms out and fists facing one other.
- Stabilize your legs while keeping your core tight. Keep your chest up and shoulders down.
- Without locking your elbows, keep your arms straight and place your hands in alignment with your shoulders.
- Pull your arms slowly away from one another as far back as you can go.
- Straighten your arms as much as possible without locking your elbows.
-Return your arms to the starting position as you squeeze your chest muscles.

Resistance band fly

"- Lie down  with a dumbbell in each hand resting on top of your thighs. The palms of your hands will be facing each other.
- Then, using your thighs to help raise the dumbbells up, lift the dumbbells one at a time so that you can hold them in front of you at shoulder width.
- Once at shoulder width, rotate your wrists forward so that the palms of your hands are facing away from you. The dumbbells should be just to the sides of your chest, with your upper arm and forearm creating a 90 degree angle. Be sure to maintain full control of the dumbbells at all times. This will be your starting position.
- Then, as you breathe out, use your chest to push the dumbbells up. Lock your arms at the top of the lift and squeeze your chest, hold for a second and then begin coming down slowly. "

Flat dumbbell press

"- Secure an exercise band around a low stationary position.
- While facing away from the post, grab the handles on both ends of the band and step forward enough to create tension on the band.
- Raise your arms to the sides, parallel to the floor, perpendicular to your torso (your torso and the arms should resemble the letter ""T"") and with the palms facing forward. Have them extended with a slight bend at the elbows. This will be your starting position.
- While keeping your arms straight, bring them across your chest in a semicircular motion to the front as you exhale and flex your pecs. Hold the contraction for a second.
- Slowly return to the starting position as you inhale.
- Perform for the recommended amount of repetitions."

Low fly with bands

"- Lie on the floor face down and body straight with your toes on the floor and the hands wider than shoulder width for a wide hand position and closer than shoulder width for a close hand position. Make sure you are holding your torso up at arms length.
- Lower yourself until your chest almost touches the floor as you inhale.
- Using your pectoral muscles, press your upper body back up to the starting position and squeeze your chest. Breathe out as you perform this step.
- After a second pause at the contracted position, repeat the movement for the prescribed amount of repetitions."

Pushups  (failure)

"- Secure a band to a high position. Stand so that the band is lined up with your head.
- Take hold of the band, raising your elbows so that the upper arm is perpendicular to the floor. With the elbow flexed, the band should be above your head. This will be your starting position.
- Extend through the elbow to straighten your arm, keeping your upper arm in place. Pause at the top of the motion, and return to the starting position."

Skull crusher with bands

-Attach bands to a high position
-With elbows planted by your sides, push the band down and fully extend your arms. Pause and flex your triceps briefly at the bottom before returning to starting position.

Tricep pushdown with bands

W3/D1

Came across your plans, and I decided to try out a workout. I've been missing working with band, and this was perfect!

Amy Yeary

Thankful for these minimal equipment workouts! Can get a quick burn in even with just bringing a few bands traveling!

Melanie

Might not be able to lift my coffee  cup tomorrow 😂☕💪

Jennika

W1/D1

Olivia

Alannah

Maggie Lafountain

W1/D2

Shannon

I would like to see more leg exercises that are easier on the joints. The summo DL and kneeling hip thrusts make my knees hurt.

Cecilia

W1/D3

Happy I don’t have clinical tomorrow.. cause I don’t think I’d be able to me over my patients after that

Marta

W1/D4

Second time doh g this program and it’s just as intense as the first! 💪🏼

Stephanie

Rachel DeQuinzio

My legs are jello rn! 🥵🥵🥵 great workout!

Nikki

W1/D5

My triceps are on fireeee 🔥🔥 the best !

Caitlin

W2/D1

Some of the exercises were challenging, but I find when I use the bands I don’t get the same burn. I’ve tried doubling up on the bands, but it still doesn’t seem that challenging. Any suggestions?

Lauren Colamartini

W2/D2

W2/D3

Almost didn’t make it today... but SO glad I did 🙌🏽

Kirstie

W2/D4

Those wall sits got me at the end omg what a nice burn😫🙏🏽

Jade

W2/D5

W3/D2

Brielle

Killer workout ! Can’t wait to feel the burn tomorrow morn!!

W3/D3

W3/D4

I’m pouring sweat and my legs are shaking...everything I’ve ever wanted 😂💦

W3/D1

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