Name: Playbook - Brittany Lupton - W5/D2 W5/D1
Uploaded: 2024-04-01T16:30:56.463Z
Duration: 20 min
Description: W5/D2 W5/D1

Today we're kicking off Phase 2! 

We'll start things off with 2 rounds of a WARM-UP circuit (take rest in between rounds if you need!)

For the WORKOUT we'll perform 3 rounds of 1 circuit, consisting of 6 different exercises.

We'll be resting for 15 seconds between each exercise, and then resting for 120 seconds before you begin your 2nd + 3rd circuit round.

Warm Up Circuit:
Diaphragm Breathing 
Kegels 
Hip Rotations 
Scoops 
Butt kicks

Workout Circuit:
Heel Slides
Glute Bridge with Ball Squeeze
DeadBugs
Adductions
Abductions

- Find a comfortable position lying down on a yoga mat
- Place both hands slightly above your hip bones, or one hand on your chest and the other on your belly (whichever is more comfortable)
- Inhale deeply through your nose, allowing your belly to expand as you breathe in *BE SURE not to puff your stomach out with your muscles, just allow your breath to gently raise your abdomen, the upper chest should only rise a little*
- Exhale slowly through your mouth, and allow your abdomen to sink back down
- Repeat for the programmed time, gradually increasing the length of your inhalations and exhalations as you become more comfortable with the technique

Diaphragm Breathing

- Locate the pelvic floor muscle and tighten it (imagine you are trying to stop the flow of urine or trying to hold in gas)
- Hold the contraction for up to 10 seconds, making sure to breathe normally
- After holding the contraction for up to 10 seconds, relax the muscles and allow them to return to their resting state for a few seconds, then repeat

Kegels

- Begin in a standing position
- Lift your knee to hip level
- Externally rotate knee towards outside of the hip
- Bring leg down in a walking motion in front of you
- Step forward and continue on

Hip Rotations

- Standing with legs hip-width apart, step your right foot slightly forward, flexing your right foot so the edge of your heel is on the ground and your toes are off
- Bend at your hips and left knee to bring both arms down, keeping them close to your body
- In one fluid motion, "scoop" them down your right leg down to your ankle, and keep your right leg straight throughout while bending into your right knee (you should feel the stretch in your right hamstring)
- Continue the scooping motion as you straighten your right leg, raising your arms out in front of you
- Now step forward, placing the toes of your right foot back on the ground and step your left heel through and repeat on the other side

Scoops

- Stand with your legs shoulder width apart
- Flex your knee and kick your heel up toward your glutes
- As one leg comes down, flex your other knee and kick your other foot up toward your glutes 
- Swing your arms as if you were jogging
- Increase speed as you feel comfortable

Butt Kicks

Warm-Up

Heel Slides
Glute Bridge with Ball Squeeze
DeadBugs
Adductions
Abductions

- Begin laying on your back with knees bent
- Keep your heel in contact with the ground as you slowly extend one leg
- Exhale to extend your leg, inhale to slide your heel back in
- Repeat on other side

Heel Slides

- Begin lying on our back, knees bent, feet flat on the floor, with a yoga ball placed between your knees (or slightly above)
- To reach your starting position: inhale through your nose at the bottom and feel your pelvic floor relax and lengthen, exhale and rise up into a bridge
- Keeping a straight back and flat arms at your side, squeeze the ball with both knees then release in a pulsing motion for the amount of reps/time programmed before returning to the starting position

Tip: Watch for arching through your low back and ribs flaring at the top

Glute Bridge Hold with Ball Squeeze

- Begin lying on the floor in table top position, ensuring your back is not arched
- Slowly exhale, extending one arm overhead and the opposite leg out, keeping your ribs and pelvis connected on the front, lifting in the pelvic floor, engage the core
- Slowly inhale while lifting your arm and leg back up, expanding your back into the ground, feeling your pelvic floor load and lengthen

Deadbugs

- Begin lying on your side, with your elbow, hip, and ankle of your bottom leg in a generally straight line 
- Bend and fold your top leg over the top of your bottom leg, so the foot sits flat on the floor
- Lift your bottom leg up toward the ceiling, then lower back down in one fluid motion for one complete rep
- Repeat on the other side

Side Lying Hip Adductions

- Start by lying on your side with your elbow, hip, and ankle in a generally straight line
- Exhale and extend your top leg to the side
- Inhale and bring your top leg back down in a controlled motion to starting position, 
- Repeat as one fluid motion as programmed

W5/D2 W5/D1

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