Name: Playbook - Annie Openshaw - W3/D4 Legs + core burner
Uploaded: 2023-03-12T18:11:01.752Z
Duration: 45 min
Description: W3/D4 Legs + core burner

- Hold a single dumbbell in front rack position
- Lower in to the bottom of a squat pushing your hips back and down
- Stand up out of squat to full hip extension keeping your chest up
- Your knees should be inline with your toes

Dumbbell squat

- Lying on the floor, knees and hips bent to 90 degrees and arms extended overhead
- Crunch up, reaching your hands together underneath your legs
- Lower back to starting position with control

Cocoons

- Lay on the floor with your legs bent
- Push through your heels bringing your hips up 
- Squeezing your glutes and core
- Slowly march your feet, lifting your knees up

Glute bridge marches

CIRCUIT

- Stand with your feet close together
- Hop slightly, dropping down into a lunge (both legs are bent to 90 degrees)
- Jump back up to starting position and repeat on the opposite side

Lunge drops

- Keep your chest up and hands at your hips
- Step back and bring your back knee down until both legs are at 90 degrees
- Drive through your front foot, bringing your back leg up and driving this knee forward and up
- Complete desired reps then repeat on the opposite side

Reverse lunge + knee lift

- 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

- Lay on your back, hands at your sides 
- Raise your legs off the ground until straight up
- Lower them, stopping just short of them resting

Lying leg raises

- 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

Bodyweight squat to tip toes

- Hop, twisting your hips and feet from side to side
- Keeping your core engaged throughout the movement

Jumping oblique twists

- Lay on your back with your legs elevated 
- Point your toes forward
- Move your legs up and down rapidly
- Keep core tight and activated

Scissor kicks

- Position yourself on your hands and knees 
- Keep your hips squared
- Lifting your leg straight back and up toward the ceiling, engaging your glutes 
- Cross your lifted leg over kneeling leg, and touch the floor with your toe 
- Return to starting position and repeat for time or reps
(Arcing over and back like a rainbow)

Rainbow kickbacks

- Stand with your feet shoulder-width apart
- Begin exercise by swinging your arms back behind your body as you bend your knees and push your hips back
- Swing arms forward as you drive your feet into the ground, push hips forward, and explode forward off the ground
- Land on your feet dropping into a squat
- Run backward to where you started

W3/D4 Legs + core burner

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