Name: Playbook - Annie Openshaw - Gentle workout 2
Uploaded: 2023-06-22T18:30:42.941Z
Duration: 30 min
Description: Gentle workout 2

A lighter circuit style workout for those days when you feel like you need it. Complete each rep slowly with control 😊

Squat to reach

Triangles

- Start standing with your feet about hip width apart
- Squat down so that you can place your hands on the ground
- Walk your hands forward until your body is in a high plank
- Take one hand off the floor and touch the opposite shoulder 
- Repeating on the opposite side
- Walk your hands back in toward your feet and return to standing

Walkout + shoulder taps

Circuit 1

Slow high knee crunches

Start off on all fours and make sure your knees are slightly behind your hips. Your hands should be shoulder-width apart and spread your fingers out wide. Press your hands into the mat and gently tuck your toes under and take a deep inhale, then keeping your hands pressed into the mat exhale deeply, lifting your knees off the floor and straightening your legs as much as you can.

Drop knees to the floor, keeping the core tense, then lift back up after 2-5 seconds.

Downward dog with knee drop

- Lay on the floor with your legs bent
- Push through your heels bringing your hips up 
- Squeezing your glutes 
- Lower back to starting position

Glute bridge

Circuit 2

Start off on all fours and make sure your knees are slightly behind your hips. Your hands should be shoulder-width apart and spread your fingers out wide. Press your hands into the mat and gently tuck your toes under and take a deep inhale, then keeping your hands pressed into the mat exhale deeply, lifting your knees off the floor and straightening your legs as much as you can.

Kick leg backwards, then bring knee in towards face, focusing on tensing your core.

Downward dog to knee drive

- Start in a high plank position 
- Take one hand off the floor and touch the opposite shoulder 
- Repeating on the opposite side
- Working back and forth for time or reps

Shoulder taps

- From a seated position with knees bent and feet off the floor
- Keep your back straight and lean back to 45 degrees 
- Clasp hands together in front of your core
- Twist your torso from side to side, reaching your hands toward the floor on each side

Gentle workout 2

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