Name: Playbook - Alexis Nielsen - W2/D2 Core, Hamstrings, & Inner Thigh
Uploaded: 2023-04-13T05:32:48.221Z
Duration: 30 min
Description: W2/D2 Core, Hamstrings, & Inner Thigh

Loved this one! That tiny little ball is so challenging.

Erica

Julie

Great workout, really had my hamstrings working!

Renee

Wow this really worked my core and my glutes, loved it!

Taylor

• Hip Thrusts
• Hamstring Curls
• Clamshells
• Side Lifts

You’ll need a mini ball for this workout.

If you don’t have one, don’t worry! You’ll just have to make minor changes. 

For the hamstring curls, simply start in a hip thrust position and slowly walk your feet out. Go as far as you can before walking them back in.

As usual, adjust reps accordingly and go at a pace that’s suitable for you.

- Start by lying down on the floor, mini ball beneath feet, and arms out to the side for balance
- Balancing on the ball, slowly push up, lifting bottom off the floor 
- Hold for a second before lowering back down to the floor
That’s one rep

Mini Ball Hip Thrusts

- Start by lying down on the floor, place ball beneath feet, arms out to the side for balance 
- Extend legs out, balancing on the ball
- Bend knees again
That’s one rep

Mini Ball Hamstring Curls

- Start by lying down on your side, placing one hand in front for balance
- With both legs bent, place a mini ball behind the top leg
- Slowly raise leg up, squeezing ball, before lowering it again
That one rep

Complete reps on both sides

Mini Ball Half Clamshells

- Start by lying down on side, placing one hand in front for balance
- Mini ball should be between feet
- Slowly raise legs up off the floor as high as you can
- Lower legs back down
That’s one rep

Complete reps on both sides

Mini Ball Side Lifts

W2/D2 Core, Hamstrings, & Inner Thigh

My legs are feeling it and I broke a sweat! Nice.

Magda

I loved it! Very good, trying to get back into fitness after having my lovely son!

Annie

W1/D1 Lightweight Legs

This workout as amazing!!! I loved that my heart rate stayed up the entire time and zero jumping was involved! 😁

Great quick workout! I’m a stay at home mom of two under two (just shy of a year apart) and this was quick enough to fit in during my youngest child’s nap while the other ate a snack and watched a quick show. Took me a minute to figure out the timers on the app but once I got the hang of it it went really well.

Mackensey

W1/D2 No Jumping Cardio

This workout was intense. If I’m being honest… when I first looked at the videos I was like oh I totally got this only to quickly learn I totally didn’t 🤣 definitely going to be feeling this one tomorrow!

W1/D3 Mini Ball Core

Oh my goodness I’ll feel that one tomorrow! My arms needed that!

Krystal

W2/D1 Lightweight Arms

Ok this was challenging but I loved every minute of it! Worked my back, core, glutes, and arms. I feel great.

W2/D3 Lightweight Back

W3/D1 No Jumping Cardio

Oh man! I still have to modify the jumping jacks but I broke a sweat and got my heart rate up. I felt that was a very achievable workout while still being very challenging! My muscles sure felt it!

W3/D2 Lightweight Legs

Woo! Love the quick workout as a stay at home mom of a one and two year old. I used two 5lb dumbbells… the prayer pulses were a great finish exercise.

I don’t know what happened to me but I could hardly get through it all WITHOUT weights! Ha! Great workout even still!

W2/D2 Core, Hamstrings, & Inner Thigh

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