Name: Playbook - Angeline Calderone - W2/D12
Uploaded: 2022-06-18T06:49:48.352Z
Duration: 60 min
Description: W2/D12

Week 2 / Day 12 ; 30 Day At-Home Workout

During this week, we are progressively increasing the intensity of the previous week’s workouts.

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

High Knees 


To perform: 

1. Start in standing position. 

2. Jump one leg upward and tap it with your hand where your hips should meet. 

3. Jump the opposite leg and perform the same motion. 
(This counts as one rep) 

4. Repeat.



Things to keep in mind: 

1. Chest and shoulders should be upright. Do not round your back.

2. Core should fully be engaged throughout the movement, pelvis tucked. 

3. As you are jumping into the High Knees, quick transitions should be performed with your toes.

High Knees

Weighted Jumping Jack 

Things to keep in mind: 

1. Keep the core engaged. 

2. Arms should be moving in a perpendicular position to the body. Palms facing in front of you. 

3. Perform movement at rythmic tempo.

Weighted Jumping Jack

Mountain Climbers 


To perform: 

1. Get into palm plank position.

2.  Perform Straight Mountain Climbers. L/R counts as one rep.



Things to keep in mind:

1. Keep the core engaged.

2. Arms should be perpendicular to the floor.

Mountain Climbers

Forearm Plank


To perform:

1. Get into forearm plank position. 

2. HOLD.



Things to keep in mind:

1. Keep the core engaged. Do you best to not let your back arch downwards.

Forearm Plank

Side Plank


To perform: 

1. Get into side plank position.

2. Lifts your hips up off the ground so that your body is in a straight line. 

3. HOLD.

4. PERFORM ON BOTH LEFT AND RIGHT SIDE.



Things to keep in mind:

1. Keep your oblique engaged, engage your core.

Side Plank

Warm Up

Pt 1 Lower Body Circuit 

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

Banded Squat 


To perform:

1. From standing position, come down into a squat and pulse 3 times. 

2. Push with your heels and come back to standing and squeeze your glutes at the top. 

3. Repeat.



Things to keep in mind:

1. When performing Concentric (rising) and Eccentric (lowering) movements, weight should always be allocated at the heels of your feet, NOT your toes. 

2. Keep your glutes engaged throughout the movement. Do your best to avoid the “dip” at the bottom of the squat movement. 

3. Knees should NOT be caving inwards; if you feel like your knees are caving inwards, slightly push outward with your knees as you are coming up from your squat movement. 

4. As you perform your squat, your KNEES should not go past your TOES. Keep your hips back and pelvis tucked. 

4. Feet should be about shoulder width apart.

Banded Squat (x3 PULSE)

Reverse Lunge


To perform:

1. From standing position, bring one foot back into lunge position and PULSE 3 times.

2. Come back up to standing and squeeze the glutes. 

3. Repeat on same leg for amount of reps before switching to the other leg.



Things to keep in mind:

1. As you perform your reverse lunge, both your legs should be at a 90 degree angle. 

2. As you perform the Concentric (rising) and Eccentric (lowering) movement, the front of the foot should have the resistance at the heel of the foot, NOT the toes. 

3. Squeeze your glutes at the top of the movement.

4. You should feel tension in your Quads.

Reverse Lunge (x3 PULSE)

Banded, Good Morning with Squat



To perform:

1. Place feet on band. Grabbing the top of the band with your hands, place the band on top of your traps behind your head. Straighten your elbows so that it is perpendicular to your body. 

2. Perform Good Morning with 3 PULSES at the climax of the eccentric (lower) movement.

3. Come back to standing and squeeze the glutes.

4. Perform Squat with 3 PULSES at the climax of the eccentric (lower) movement. 

5. Come and to standing and squeeze the glutes. 

6. Repeat.



Things to keep in mind:

1. Keep core engaged and pelvis tucked.

2. Do not strain your neck, keep spine straight by looking down to the ground at an angle, not straight in front of you.

3. Keep tension in muscles as you are performing the movement.

Banded, Good Morning with Squat (x3 PULSE)

Banded, Elevated Glute Bridge. 


To perform:

1. Start from the ground; feet on the elevated surface.

2. Pushing with your heels, lift hips off the ground until you form a straight line with your body.

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

4. Lower the hips to starting position.

5. Repeat.



Things to keep in mind:

1. Keep your core engaged and hips tucked throughout the movement.

2. You should be performing the eccentric (lowering motion) and concentric (rising motion) by pushing/lowering with the heels of your feet. Do NOT push with your toes. 

3. Squeeze your glutes at the top of the movement. 

4. Do your best to keep your hips off the ground to keep the muscles consistently engaged.

Banded, Elevated Glute Bridge (3s HOLD)

Burpee 

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 jump your feet up to your hands. 

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

6. Land back into standing. 

7. Repeat.

Burpee

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.

Using a resistance band, perform a Single Leg Shoulder Press. 

This should challenge your balance, as you are doing your best to balance on one leg as you are performing the movement. If unable to do this movement; you can keep both feet on the ground and work your way to it! 

To perform:

1. Step one foot into the band. 

2. Grab the top part of the band and press it up into the ceiling; elbows perpendicular to you. 

3. Forearms should be forming a 90 degree angle- if so ensure that your arms are not at an angle. 

4. Press Upwards ( x3 PULSE at the top) 

4. Repeat.

NOTE** 
SWITCH LEGS HALFWAY THROUGH SET.

Banded, Single Leg Shoulder Press (x3 PULSE)

Bent Leg Chair Dip 

Things to keep in mind:

1.Engage the core and keep your hips tucked. 

2. As you come up from your Chair Dip, squeeze the triceps at the top! 

3. Arms should bend at around a 90 degree angle.

Bent Leg Chair Dip (x3 PULSE)

Bent Leg Push Up w/ Shoulder Tap

Things to keep in mind:

1. Keep core engaged and pelvis tucked. 

2. Legs should be at a 90 degree angle. 

3. Elbows should be at about a 45 degree angle and arms should be perpendicular to the ground. 

4. Knees should not touch the ground. 


To perform: 

1. Start in bent leg push up position.

2. Perform Push Up. 

3. Press with your palms to come back to original position. 

4. Tap both shoulders with your hands and come back to original position. 

5. Repeat.

Bent Leg Push Up w/ Shoulder Tap

Banded, Kneeling Lat Pulldown w/ Alternating


In Kneeling Position, grab a rubber band (you can use a rubber booty resistance band) 

And perform:

1. Perform Lat Pull down with both hands lowering and HOLD for 3 seconds. 

2. Bring hands back to original position. 

3. Perform Single Lat Pull Down L/R and HOLD for 3 seconds on each side. 

4. Bring hands back to original position. 

5. Repeat.



Things to keep in mind: 

1. As you are doing this, ensure that your core is engaged and your elbows are perpendicular to your body; not at an angle. You should feel your LATS engaging. 

2. Core should always be engaged. 

3. You can switch knees between sets to balance out.

Banded, Kneeling Lat Pulldown w/ Alternating (3s HOLD)

Single Arm V-Up


To perform:

1. Start with lying on the ground, hands above you lying on the ground and feet on the ground. 

2. Using your core, bring your hand and opposite foot up to meet at the top of movement. 

3. Come back to original position. 

4. Perform movement on on other side. 

5. Repeat.



Things to keep in mind:

1. Do your best not to strain your neck, engage and utilize your core. 

2. Don’t arch your back at the bottom of movement, mid back should be parallel to the ground and engaged.

Single Arm V-Up

Forearm Plank


To perform:

1. Get into forearm plank position. 

2. HOLD.


Things to keep in mind:

1. Keep the core engaged. Do you best to not let your back arch downwards.

Side Plank


To perform: 

1. Get into side plank position.

2. Lifts your hips up off the ground so that your body is in a straight line. 

3. HOLD.



Things to keep in mind:

1. Keep your oblique engaged, engage your core.

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.

W2/D12

More workouts from Angeline Calderone