Name: Playbook - Corinne Nicewick - W1/D1 Day 1 - Getting Started with Toning
Uploaded: 2022-06-12T16:11:39.213Z
Duration: 45 min
Description: W1/D1 Day 1 - Getting Started with Toning

Whether you have been actively staying in shape or you are in need of a new leg program, this should give you a good burn. It’s not intended to be too heavy as we are trying to get you moving and don’t want you jumping into the heavy stuff for the first workout.

Feel out your pace and change exercises up to fit your difficulty as needed! These exercises are focused on toning your glutes (booty) and legs! Make sure to read the instructions, especially for the stretches at the end, for the most efficient burn and flexibility gains.

Get your body moving! Making sure your heart and blood are pumping and your muscles are activated in all the right places will make the following workout just that much more efficient.

- Start with a shoulder width stance 
- Leap laterally and let your opposite leg cross
-cross behind you
- Upon landing, immediately push off in the opposite direction
- Repeating back and forth for time or reps

(Completing both sides is one rep)

Skaters/lateral ski jumps

- Push through your heel raising your hips 
- Engage your glutes at the top
- Work both sides

Single leg hip thrust (left)

Single leg hip thrust (right)

Enter Superman and rotate to touch one foot and then rotate to the other side to touch the other to complete one rep

Superman toe taps

Warm up

- start in a squat
- stand up on one leg and extend the other leg out to the side and slightly back activation the Glute
- drop back down to squat and repeat on the other side
- completing each side is one rep

Banded Squat Abduction

- increase weight to match your own strength level
- increase height to match your own functional level
- step up on the box with one leg and bring the other leg forward in front
- bring that leg back down behind the box

Weighted step up to kick (alternate sides)

Toning Super Set #1

- place band around knees
- Position yourself on your hands and knees
- Keeping your knee in a bent position
- Lift your knee away from the midline of the body
- Pause at the top of the motion 
- Slowly return to the starting position

Banded Fire hydrants (left)

Banded Fire hydrants (right)

- start with a light weight or no weight 
- engage from the glutes and lower back
- keep belly button tucked in engaging core
- starting from low, engage upward to being your body into a straight line utilizing glutes to do so
- return slowly back to start
- increase difficulty by lightly increasing weight

Back extensions

Toning Superset #2

- Keeping your back flat against the pad
- Lower your legs towards your chest
- Drive through your heels to press the sled back to starting position
- increase weight to increase difficulty each round

Leg press - mid stance

- bring foot two shin lengths back away from front foot
- keeping weight up and back over the back knee, drop the knee towards the ground
- don’t let the front knee go in front of the toe
- bring weight back over front foot and engage back heel backward to complete a Glute extension
- drop back into a lunge

Banded Back Lunges with Glute Extension (right)

Banded Back Lunges with Glute Extension (left)

Toning superset #3

- lying on side, bring top side of hip to angle the belly button slightly towards the ground
- engage up and slightly back with top leg to engage Glute
- drop down to start and bring leg forward in front of body
- plant upper hand in front of body for support 
- completing both swings is one rep

Side lying L kicks (left)

Side lying L kicks (right)

Place feet as wide as possible while still creating a right angle with your knees.
Squat down into a sumo squat and use your glutes to actively pull knees back opening up the hips.
Hold this position.

Sumo Stretch Hold

Cool down

- Keeping back straight, bring one heel forward and place it in front of body
- lean down to grab toe and pull it lightly up towards body
- try to pull chest closer to toe, not to the knee

Standing Hamstring Stretch (left)

Standing Hamstring Stretch (right)

- place one foot on other knee
- bring foot/knee closer to face and reach through the hole made by the legs to pull leg closer to chest via the shin
- for more stretch, push on the stretching knee to rotate hips

Lying Glute Opener (left)

Lying Glute Opener (right)

- in a straddle, reach arms up and above head
- create as large of a circular motions with arms as possible each time bringing your chest closer to knees and the ground
- activate my engage knees and toes away from the center

Pancake circles

- trying to keep back straight as possible and knees and toes engaged away from the center, lean forward
- focus on bringing belly button closer tho the ground as a priority, then chest forward
- after you go as forward as you can, fully engaged, relax and drop nose to ground
- engage again bringing forward after a few seconds and repeat this process

Pancake

- keep hips square and hip flexors engaged
- keeping core tight, reach up with arms and look up, dropping knee to ground, and allow hip flexors to open comfortably

W1/D1 Day 1 - Getting Started with Toning

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