Name: Playbook - Victoria D’Ariano - W3/D4
Uploaded: 2021-01-18T11:48:26.509Z
Duration: 45 min
Description: W3/D4

Jade

Lying I,Y,and T  5 x 15 (5 each)
Shoulder press 4 x 12
Latera raises 4 x 12
Rear delt fly 4 x 12
Front raises 4 x 12
Lying upright row  4 x 12

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 with both feet on the center of the band, hip width apart. 
-Bring handles of the band above shoulders so that elbows are bent 90 degrees.
 -Press arms straight up, keeping shoulders down. Slowly lower back above shoulders. Repeat.

Shoulder press resistance bands

-Grab an elastic band and hold one end in each hand. Next, step on the middle of the band with feet about hip-width apart.
-Stand tall with chest out and back straight. Arms at your sides. This is the starting position.
-Begin exercise by raising arms straight out from your sides until they are in line with your shoulders (parallel to the ground). Pause, then slowly lower arms back down to starting position.

Lateral raises resistance band

-Stand with feet flat on the ground on top of the middle of the resistance band. With knees slightly bent, lean over bending at your hips. Keep your head up and back flat.
-Keeping your back flat, pull out to each side with each arm at the same time.
-Hold at the top and contract for 1-2 seconds. Release and return to starting position.

Rear delt fly with resistance bands

-Grab an elastic band and hold one end in each hand. Next, step on the middle of the band with feet about hip-width apart. 
-Stand tall with chest out and back straight. Arms out in front with palms on your thighs.
-Begin exercise by raising your arms straight up until they are parallel to the ground. Pause, then lower back down to the starting position.

Front raises with resistance band

-Lying  down on  your back with a resistance band around the bottom of your feet and hold the handles with palms facing inwards resting on your thighs. 
-Keep your back straight and lift the band up towards your chin, keeping your elbows higher than your forearms. 
-Return to starting position and repeat.

Lying upright row with resistance band

W3/D4

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😫🙏🏽

W2/D5

J’aurais aimée les instructions en français...

Morgane Medaillon

W3/D1

W3/D2

Brielle

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

W3/D3

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

W3/D4

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