Name: Playbook - Angeline Calderone - W1/D5
Uploaded: 2022-06-18T06:49:08.066Z
Duration: 60 min
Description: W1/D5

Week 1 Day 5 ; 30 Day At-Home Workout

During this week, we will start by performing some basic movements of the body. We will work on progressively improving strength, mobility, and endurance.

If unable to perform 3 sets, perform 2 sets and progressively increase to 3 total sets.

Run in Place 

To Perform: 

1. In a stationary position, alternate your feet up and down, as if you are running. Move your arms as it feels comfortable.

Run In Place

Jumping Jacks

To perform:

1. Start by standing with your feet together.

2. In one motion, jump your feet out to the side and raise your arms above your head. 

3. Immediately reverse the motion by jumping back to the starting position.

4. Increase speed as you feel comfortable.

Jumping Jacks

Butt Kicks

To perform:

1. Stand with your legs shoulder width apart.

2. Flex your knee and kick your heel up toward your glutes.

3. As one leg comes down, flex your other knee and kick your other foot up toward your glutes.

4. Swing your arms as if you were jogging.

5. Increase speed as you feel comfortable.

Butt Kicks

Standing Crab Walk

To perform:

1. Go into Squat position.

2. Step to the right, staying in squat position. Perform desired reps.

3. Perform reps on the opposite side.


Things to keep in mind: 

1. Ensure proper squat standing form. 

2. Knees should not pass the toes- hips should be back and weight distributed on HEELS, not toes. 

3. Consciously keep the glutes engaged throughout the entire movement. 

4. Chest should be out, and shoulders back. Ensure proper upper body form.

5. Perform on BOTH LEFT AND RIGHT SIDE.

Standing Crab Walk

Warm Up

Pt 1 Lower Body Circuit 

If unable to perform 3 sets, perform 2 sets and progressively increase to 3 total sets.

Air Squat 

To perform:

1. Start by standing. 

2. Perform the squat movement and HOLD for 3 seconds. 

3. Press with your heels and push back to standing. Squeeze your glutes at the top. 

4. Repeat.

Things to keep in mind:

1. Weight should always be distributed on the HEELS of your feet. Do not push or lower your weight with your toes. 

2. As you come into your squat, hips should be hinging back, ensuring that your knees do NOT go past your toes. 

3. Consciously keep the glutes engaged throughout the movement. Avoid the “dip” at the climax of the squat movement. 

4. Squeeze your glutes at the top of movement. (standing)

Air Squat (3s HOLD)

Static Lunge 


To perform:

1. Start with legs ready to drop into lunge position. 

2. Drop down into lunge position and HOLD for 3 seconds. 

3. Come back up to standing and squeeze the glutes at the top. 

4. Repeat.

5. Perform on BOTH LEFT AND RIGHT LEG.



Things to keep in mind:

1. Legs should be forming a 90 degree angle. 

2. Front foot should be performing the eccentric (lowering) and concentric (rising) movement by pushing/lowering with the HEEL, not the toes. 

3. Squeeze the glutes at the top of movement.

Static Lunge (3s HOLD)

Banded Romanian Deadlift 

To get into band position:

1. Step your feet onto the band shoulder width apart. 

2. Grab the band at the same distance as your feet position. (Keep in mind that the closer you grab towards your feet, the more resistance there will be) 


To perform:

1. Starting in standing position, hinge hips backwards, gliding the band down along your shins. 

2. Engage the glutes and push up with your heels back to standing position (following the form mentioned in the “things to keep in mind”) 

3. Squeeze the glutes at the top and HOLD for 3 seconds. 

4. Repeat.


Things to keep in mind:

1. Keep the spine straight; look at a 45 degree angle towards the ground in front of you. Don’t strain your neck by looking straight in front of you. 

2. Knees should not pass your toes, hips should shift back. 

3. Keep the core engaged and pelvis tucked. 

4. As you perform your deadlift, do your best to avoid the “dip” at the climax of the deadlift movement. Keep your lower back and glutes engaged. 

5. As you come up from the deadlift position, glide the band upwards close to your shins up to standing. 

6. Squeeze your glutes at the top.

Banded Romanian Deadlift (3s HOLD)

Banded Glute Bridge 


To perform:  

1. Lie on the ground with bent legs and feet on the ground. 

2. Push with your heels and bring your hips up so that your body forms a straight line. 

3. Squeeze the glutes and HOLD for 3 seconds. 

4. Drop back to the ground. (not fully on the ground to keep the legs engaged) 

5. Repeat.


Things to keep in mind:

1. You should be pressing into bridge position with your HEELS- not your toes. 

2. Core should be engaged, and pelvis tucked. Keep your core straight- do not arch your back in any way. 

3. Squeeze your glutes at the climax of the bridge movement. 

4. Do your best to FOCUS on the glutes muscles and keep it engaged throughout the movement.

Banded Glute Bridge (3s HOLD)

Burpee Beginner Variation

To perform:

1. Start by standing.

2. Drop your hands to the ground and jump your feet into plank position.

3. Drop your chest to the ground.

4. Push yourself back up with your hands and walk your feet up to your hands. 

5. Get into good form (squat position) and jump vertically. 

6. Land back into standing. 

7. Repeat.

Burpee Beginner Variation

Pt 1 Lower Body

Pt 2 Upper Body and Abs Circuit 

If unable to perform 3 sets, perform 2 sets and progressively increase to 3 total sets.

Knee Push Up w/ Cross Hand Raise


To perform:

1. Start in Bent Leg Push Up position. 

2. Perform Knee Push Up. 

3. Press with your palms and fingers back up to starting position. 

4. Perform Cross Hand raises. (hands should be reaching to opposite sides) 

(This counts as one rep) 

5. Repeat.



Things to keep in mind:

1. Keep the core constantly engaged. 

2. When performing the push up, make sure that your hips are straight with your body. (your body should be creating a straight line and should stay that way throughout the movement) 

3. Arms should be at about a 45 degree angle when performing the push.

Knee Push Up w/ Cross Hand Raise

Crab Dip


To perform:

1. Get into a bent leg, seated position and place arms behind you. 

2. Perform crab dip with 3 pulses. 

3. Repeat.


Things to keep in mind:

1. Chest out, shoulders back, pelvis tucked. 

2. Squeeze the triceps at the top.

Crab Dip (x3 PULSE)

Plank Walkout w/ Shoulder Tap


To perform:

1. Start with standing. 

2. Hinge over by tucking in your pelvis and keeping your chest upright and place your hands on the ground. 

3. Walk your hands down into plank position. 

4. Tap each shoulder with the opposite hand, keeping the core engaged. You should shift your weight to the hand that is on the ground. 

5. Walk hands back up to standing. 

6. Repeat.


Things to keep in mind:

1. When hinging over to walk your hands to plank (and back from plank), ensure that you are keeping good form. Do not round your back- keep your chest up-right. 

2. Keep the core engaged throughout movement.

Plank Walkout w/ Shoulder Tap

Banded Superman Lat Pull w/ Straight Raise


To perform:

1. Start by lying down, stomach to ground and arms extended above your head. 

2. Perform Superman. 

3. Staying and engaging in Superman position, perform the Lat Pull. 

4. Bring hands back above your head, releasing Lat tension, but still keeping minor lateral tension.  

5. Perform Vertical Raise by dropping your hands close to the ground and back up vertically until you feel tension. 

6. Drop Superman position back to the ground and relieve tension. 

7. Repeat.


Things to keep in mind: 

1. Squeeze the Glutes and engage the full body as you perform the Superman. 

2. As you perform the Lat Pull, ensure that your elbows are perpendicular to your body to ensure that you are utilizing your Lat muscles, not at an angle. 

3. The band should also be creating lateral tension between the hands as well to keep the upper body consistently engaged. 

4. As you perform the Lat Pull, do your best to ensure that your arms are forming a 90 degree angle.

Banded Superman Lat Pull w/ Vertical Raise

90 Degree Crunch 


To perform: 

1. Start by lying on the ground, hands behind your ears, and legs up in a 90 degree angle. 

2. Perform crunch. 

3. Come back into starting position from the crunch. 

4. Repeat.


Things to keep in mind:

1. When in starting position with back on the ground, ensure that your back is NOT arching. Keep the core engaged and straight. 

2. Do NOT use your hands to push your neck towards your body as you crunch. Put your hands behind your ears and perform your crunch with your core. Do not strain your neck. 

3. Ensure that your legs are at a 90 degree angle and do not let your knees come inward too much. 

4. Point your toes.

90 Degree Crunch

Air Bike


To perform: 

1. Start by lying down on the floor and hands behind your ears. 

2. Bring your elbow and opposite knee to join in the middle by utilizing your core. 

3. Switch to the other side. 

4. Repeat.  


Things to keep in mind:

1. Make sure your chest is not rounding- keep your chest upright and in good form.

2. Put your hands behind your ears to ensure you are not using your neck for support. Engage and use your core- do not strain your neck. 

3. Point your toes.

Air Bike

Pt 2 Upper Body and Abs

Cool Down Stretch 

Perform post-workout. 
I recommend grabbing a foam roller and rolling out your whole body first, and then performing these stretches. 

( Please see website link for more info on HOW to foam roll your full body properly:

https://www.adidas.com/us/blog/654005-how-to-use-a-foam-roller-10-moves-for-maximum-recovery )

Upward Dog

Ease tension in your lower and mid back with this stretching movement. You will also feel a stretch on your Obliques as you perform the twist from side to side. 

To perform:

1. Start lying flat on the ground, stomach to ground. 

2. *inhale* Bring your hands to the ground and *exhale* push your body up from the ground. 

3. Additional: Twist from side to side to target left and right side of lower back.

Upward Dog

Downward Dog

The Straddle Stretch targets your upper and mid back, alongside with releasing tension in the chest. 

To perform:

1. Start in plank position. *inhale*

2. *exhale* Bring hips up towards the sky and head through your arms; opening the chest. You should feel a stretch in your upper back and chest area. 

3. Additional: Pedal the knees do add some movement and relaxation.

Downward Dog

Standing Lunge Stretch 

The Standing Lunge Stretch targets to relieve tension in your Quad, Hamstring, and Groin muscles.

To perform:

1. Start in sitting lunge position. 

2. Bring knee off of ground and straighten back leg. 

3. Sink hips into ground; slightly bring the knee forward to feel more of a stretch in your groin/ hamstring muscles. 

4. Go back to starting position and repeat on other side.

Standing Lunge Stretch

Single Leg Hamstring Stretch 

The Single Leg Hamstring Stretch targets to relieve tension in your Hamstring muscles. 

To perform:

1. Start in sitting lunge position. *inhale*

2. *exhale* Drop your front knee down and straighten your leg. 

3. Bring your hands to toe / chest to thigh for a deeper stretch.

4. Go back to starting position and repeat on other side. 

NOTE**
As you are in your stretch; be sure to keep your chest upright and pelvis tucked. Try not to arch your back too much- keep it straight. Stretch to your comfortability level.

Single Leg Hamstring Stretch

Straddle Stretch

The Straddle Stretch targets to relieve tension your Hamstring and groin muscles.

To perform: 

1. Start in Straddle sitting position. *inhale*

2. *exhale* Bring your hands toward your right foot / chest toward your Quad; keeping your chest upright and pelvis tucked. Pulse for movement. 

3. Perform stretch on left leg.

4. Perform stretch towards the middle. 

NOTE** Do your best not to arch your back. Go as low as YOU feel comfortable. Do not push it to the point of pain.

Straddle Stretch

Lateral Shoulder Stretch 

The Lateral Shoulder Stretch targets to relieve tension in your shoulder muscles.

1. Standing or sitting; bring your right arm to lateral position.

2. Bring your left arm into a perpendicular position to your right arm *inhale* and press it towards your body. *exhale*

3. Perform stretch on other side.

Lateral Shoulder Stretch

Cow Face Stretch 

The Cow Face Stretch targets to relieve tension in the upper back.

To perform:

1. Standing or sitting; Bring your right arm behind your head, palm placed behind your back. 

2. Bring your left arm to the right elbow and slightly pull. *inhale*

3. *exhale* Align your head so that it is not at an angle (straight with the body) and you should feel it slightly aligning the bent arm. 

4. Repeat on other side.

Cow Face Stretch

Sitting Twist Stretch 

The Sitting Twist Stretch targets to relieve tension in your full back.

To perform:

1. Start in sitting position; legs straight.

2. Bend right leg and place your foot on the left side of your left knee. ( foot on ground) 

3. Bring your left elbow to the right side of your right knee. *inhale* 

3. *exhale* push your left elbow into your right knee; you should feel a slight twisting stretch. 

4. Reset to original position and repeat on other side. 

NOTE** 
Be sure that your chest is upright when performing this stretch. Avoid bad posture and arching your back.

Sitting Twist Stretch

Lying Knee Twist Stretch 

The Lying Knee Twist Stretch targets to relieve tension in your lower back and IT Band. 

To perform: 

1. Start in lying position; back to ground. 

2. Bend your right leg. Pull it towards your body with your right hand. 

3. Grab your left hand and grab your right knee *inhale*, and *exhale* pull it towards your left side. Stretch to your comfortability. 
(Some like to stretch it ‘knee to ground’ ; in my case I am just stretching it 1/2 way to ground)

4. Go back to starting position and repeat on other side.

W1/D5

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