Name: Playbook - Brittany Lupton - W5/D3 W5/D2
Uploaded: 2024-04-01T16:30:56.473Z
Duration: 20 min
Description: W5/D3 W5/D2

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:
Banded Glute Bridge with Abductions
Bosu Ball Roll Outs (BEGINNER or REGULAR)
Dips
Walk Out + Modified Push Up
Standing Marches (add DB if wanted)

- 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

Banded Glute Bridge with Abductions
Bosu Ball Roll Outs (*Choose 1 only: BEGINNER or REGULAR version)
Dips
Walk Out + Modified Push Up
Standing Marches (add DB if wanted)

- Lay on the floor with your legs bent and a glute band above your knees
- Push through your heels bringing your glutes up
- Keep your feet aligned with your knees
- Slowly push your legs out against the band, ensuring your movement against the resistance is smooth and controlled, then return back in
- Lower your body back down to your starting position, repeat

Banded Glute Bridge with Abduction

*ONLY perform 1 variety of Bosu Ball Roll Outs (Beginner OR Regular)

- Keeping back long and abdominals tight with a slight lean forward, begin with arms straight, hands under shoulders and placed on top of the ball
- Press into the ball and roll it out in front of you only a few inches (hips remain 'stacked' over knees/in alignment)
- Use your hands to pull back slowly and return to start position
- You should feel your core, shoulders, and back working to perform this exercise!

Bosu Ball Roll Outs | BEGINNER OPTION

*ONLY perform 1 variety of Bosu Ball Roll Outs (Beginner OR Regular) 

- Begin in a high kneeling position with ball in front of you
- Clasp hands together and place on top of the ball
- Keeping back long and abdominals tight, press hands into the ball and roll it out in front of you until forearms are on the ball and your body is at a 45 degree angle
- Use your forearms to pull back slowly and return to start position
- You should feel your core, shoulders, and back working to perform this exercise!

Bosu Ball Roll Outs | REGULAR OPTION

- Sit on the ground with your knees bent and feet flat on the floor. Place your arms behind you on the floor with your fingers facing forward
- Lift your hips off the ground, just a few inches (all of your weight should be in your hands and feet)
- Lower your body down to the ground by bending your elbows
- Press down with your hands to straighten your arms and raise your hips and body back up
- Repeat as programmed

Tricep Dips

- Begin with feet shoulder width apart
- Bend at the waist and walk hands out to a push up position
- Lower body down
- Press through your arms to rise back up
- Walk hands back towards your legs and stand up

Walk Out + Modified Push Up

- Hold one arm overhead, place the other on your hip, and march slowly on the spot
- Try and bring your knees up to waist height, but stop where feels comfortable
- Keep your hand stacked over your shoulder, and stable throughout
- Actively engage your core to create stability, avoid rocking side to side

W5/D3 W5/D2

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