Name: Playbook - Alexis Nielsen - W4/D2 Lightweight Back
Uploaded: 2023-04-13T05:32:48.258Z
Duration: 30 min
Description: W4/D2 Lightweight Back

• Superman Leg Lifts
• Superman Upper Lifts
• Superman Dumbbell Passes
• Superman Arch Rocks

Alright. This workout can be a little challenging.

Your range of motion might be limited and it might take a minute to get comfortable with these exercises!

Just remember to take your time and adjust accordingly.

If it’s difficult to comfortably lift your chest up off the floor, try putting a pillow under your chest.

- Start by lying down on your stomach
- Hand placement is optional, either under your chin, or extend your arms out in front of you
- Lift feet off the floor as high as you can go
- Lower back to the floor
- That’s one rep.

* Keep in mind that your range of motion might be limited with this exercise. Eventually you’ll be able to lift your legs up higher. For added comfort, you can put a pillow under your chest.

Superman Leg Lifts

- Start by lying down on your stomach
- Hand placement is optional, either under your chin, or extend your arms out in front of you
- Lift upper body/chest off the floor as high as you can go
- Lower back to the floor
- That’s one rep.

REMEMBER TO BREATHE during this exercise.

* Keep in mind that your range of motion might be limited with this exercise. Eventually you’ll be able to lift your body up higher. For added comfort or to help with range of motion, you can put a pillow under your stomach.

Superman Upper Lifts

- Lying face down on the ground, arms by your head and legs extended
- Raise both your arms, dumbbell in hand, and lift your legs engaging your glutes as you lift
- Slowly extend your arms out to the side, circling towards your glutes
- Pass the dumbbell to the other hand
- Reverse the movement back to starting position
- That’s one rep

Alternate passing the dumbbell with each set. For instance, if you started with passing the dumbbell to your left hand (once hands are behind your back), on the next set, pass the dumbbell to your right hand.

Superman Around The Worlds Dumbbell Passes (Lightweight)

- Start by lying down on your stomach 
- Extend arms out in front of you 
- Push up slightly with your hands, raising your chest up off the floor
- Using the momentum of your upper body coming down, raise your legs up

In order to keep a rocking motion with your body, you’ll need to keep an arch in your back and pump your arms slightly.

This exercise is definitely a little tricky, but is really great! You might struggle at first, but with practice it’ll get better.

Superman Arch Rocks

W4/D2 Lightweight Back

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

Erica

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!

Julie

Krystal

W2/D1 Lightweight Arms

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

Great workout, really had my hamstrings working!

Renee

W2/D2 Core, Hamstrings, & Inner Thigh

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

Taylor

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!

W4/D2 Lightweight Back

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