Name: Playbook - Wioletta Pawluk - W1/D5 Beginners
Uploaded: 2021-05-04T16:37:15.655Z
Duration: 45 min
Description: W1/D5 Beginners

Ruby

Warm up : High knees 5 x 30 sec. 

Superset 1 : 3 x 15 
Squat 
Single leg deadlift

Superset 2: 3 x 15 
Banded Curtsy lunge 
3 Way calf raises at home 

Superset 3:  3 x 15
Floor hip bridge 
Lying hip abduction

-Run in place with high knees out in front of you

High Knees

-Stand with feet at desired width 
-Lower into the bottom of a squat
-Stand up out of squat to full extension
-Repeat

Bodyweight Squat

-Stand in a front to back stagger stance with dumbbells in each hand
-Hinge at the waist lowering the weights to the ground
-Stand back up to the starting position
-Repeat

* Work both sides

Single leg deadlift

Superset 1

-With a band around your legs above the knees step back and across into a curtsy lunge 
-Step back up to the starting position

*Work both directions

Banded curtsy lunge

10 reps each foot position 

10 straight
10 inward
10 outward

3 ways calf raises at home  ( 10 each )

Superset 2

Banded hip bridges

-Lay in a side plank position with a band around your ankles
-Raise your hips off the ground as you spread your legs apart
-Lower back to the starting position
-Repeat 

*Work both sides

Side lying hip abductor

Superset 3

W1/D5 Beginners

Brigitte

Kicked my butt almost quit but pushed through!!! 🙌

Davina Staff

shayla

W1/D1 Beginners

Giovanna

It was a little difficult for me to do the planks for hips side to side and the lateral ones as well. Is there an alternative position?

W1/D2 Beginners

W1/D3 Beginners

W1/D4 Beginners

Great! Had to adjust some exercises to my body type I’m not very strong with my upper body.

W1/D5 Beginners

Community

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