Name: Playbook - Annie Openshaw - Gentle workout 3
Uploaded: 2023-06-22T18:30:42.965Z
Duration: 25 min
Description: Gentle workout 3

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

- Step one leg back behind the other leg
- Bring your knee down until it reaches 90 degrees
- Pulse 2x
- Push through your front leg to bring your back leg forward to starting position
- Complete desired reps then repeat on the opposite side

Bodyweight curtsy lunge with pulse

- Stand in a staggered split stance, weight in your front leg and arms reaching overhead
- Drive your back knee forward and up as you bring your arms down
- Return to the starting position
- Complete desired reps then repeat on the opposite side

Standing forward crunch

Squat to reach

- Keeping your chin tucked 
- Gently lift your head and shoulders off the floor 
- Reaching both hands between your knees
- Contracting your abdominals
- Pause briefly, lower back down
- Lower back stays in contact with the floor throughout the movement

Reach through 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.

Slowly paddle the feet out, alternating between left and right leg.

Downward dog walkouts

- Stand with feet shoulder width apart
- Lower in to the bottom of a squat pushing your hips back and down
- Your knees should be inline with your toes
- Stand up out of squat to full hip extension
- Drive upward onto the toes, engaging your calves

Gentle workout 3

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