Name: Playbook - Alexis Nielsen - W6/D3 Core, Hamstrings, & Inner Thigh
Uploaded: 2023-04-13T05:32:48.292Z
Duration: 30 min
Description: W6/D3 Core, Hamstrings, & Inner Thigh

• 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

W6/D3 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

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!

W6/D3 Core, Hamstrings, & Inner Thigh

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