Name: Playbook - Wioletta Pawluk - W4/D5 Glutes & Legs
Uploaded: 2021-05-04T17:02:15.618Z
Duration: 45 min
Description: W4/D5 Glutes & Legs

Warm up: Jump rope 10 x 1 Minute 

Superset 1:  3x 15
In and out squat with jump 
Kneel down to stand up pulse squat 

Superset 2:  3 x 15
Stationary lunges with knee drive
Stiff leg deadlift into squat 

Superset 3:  3 x15
Single leg deadlift
Pistol squat with chair

Jump rope

-Perform jumping squats popping your feet in and out with each rep

In and out squat with jump

-Start kneeling while holding a weight in your hands goblet style
-Stand up into the bottom position of a squat
-Pulse up and down
-Lower back down tot he starting position
-Repeat

Kneel down to stand up with pulse squat

Superset 1

Stationary lunges with knee raise

-With dumbbells in each hand perform a front squat
-At the top of the movement lower the weight s to the front and transition into a stiff leg deadlift 
-Pulse 
-Bring the weight s back up to the starting position 
-Repeat sequence

Stiff leg deadlift pulses into squat

Superset 2

-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

Pistol squat with chair

Superset 3

W4/D5 Glutes & Legs

Awesome. But the jump lunges might have annoyed my down stairs neighbors

Cori

I love everything about you and your program

Jermecce

W1/D1 Glutes & Legs

It was tough ! I pushed through!!! Yessssss Day 2 done !!!!

Dorota

W1/D2 Glutes & Legs

Zinniah

W1/D3 Glutes & Legs

Amazon quick workout. Hope there are more to come

W1/D4 Glutes & Legs

Great workout. I am drenched in sweat 💦

W4/D5 Glutes & Legs

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