Name: Playbook - Corinne Nicewick - W2/D2 Day 2 - Building & Toning
Uploaded: 2022-06-20T16:13:03.616Z
Duration: 45 min
Description: W2/D2 Day 2 - Building & Toning

Corinne

These exercises are intended to help you tone AND grow your peach as well as your thighs.

You will need access to a gym with machines, booty bands, and a barbell.

With these movements, make sure to actively engage the muscle you are working and to move SLOWLY! This will bring focus and activation to that area and make it work just a little bit harder making that exercise that much more efficient.

Make sure to increase the weight of your exercise if you find at the end of the set if it’s too easy, and to decrease it a little if you see that you are losing form by the end.

- starting in a squat position, shift weight to one side and lift leg up and back engaging abductors and glutes
- drop down and repeat on other side

*COMPLETING BOTH SIDES IS ONE REP*

Banded Squat Abduction

- Place booty band around knees
- Engage abductors and Glutes by pulling heel out and back
- Return to start position
- Repeat on both sides

Banded Glute Extension

*COMPLETING BOTH SIDES IS ONE REP*

- keep weight over back knee by keeping chest up

Alternating Back Lunges

Warm up

*PERFORM ON BOTH SIDES*
- Start with your back foot on top of an elevated surface 
- Lower down pushing your hips back slightly 
- Lower until both legs are at about 90 degrees 
- Push through your front leg to come back up 
- Work both sides

Bulgarian split squat

- starting from a leaning position, hold weight securely at chest
- utilizing glutes and activating core, lift chest away from ground to bring body to a straight line
- lower back to start position

Back extensions

Deep Activation

- Support upper back on a bench and the barbell across your hips with both knees bent to 90 degrees 
- Lower your glutes to the floor and press back up to starting and pulse engaging glutes
- increase weight for each set

Barbell hip thrust pulses

*COMPLETE ON BOTH SIDES FOR EACH SET*
- Position foot midway on platform
- Lower slowly and push through your heel

Single leg leg press

*COMPLETE BOTH SIDES FOR EACH SET*
- using quad extension machine use only one leg
- increase weight for each set

Single Leg Weighted Quad Extension

- Starting from cobra, shift weight backwards bringing butt up into the air
- in as fluid of a movement as possible, lift one leg as you bring your chest closer to your feet
- lower and repeat on other side to complete one rep

Cobra to Downdog Kick

- bringing chest forward and keeping core engaged and back flat, lower butt towards ground
- press on knee to open up bent knee hip and rotate straight leg toe to point toes up and slightly back
- repeat on other side

Bent Knee Groin Stretch

- starting from plank position bring foot forward into a deep lunge
- hold lunge position while lifting body up and extending chest backwards
- complete on both sides to complete one rep

Plank to Deep Lunge Extension

Yogi Cool Down

- 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

- in a standing straddle, bend both legs and plant hands on both knees
- pressing on one hand, push chest away from that hand and turn body to rotate away
- complete on other side as well

Rotating Sumo Stretch Hold

- 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
- make sure to switch up the direction of your rotation

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

- lying on back, bring one knee to chest and hold it in with hands in the knee pit
- holding position, engage leg open, pushing opposite leg into the ground to counter the movement
- close and repeat

Back Lying Dynamic Hamstring Opener

With legs straight and together, keeping back straight, try to focus on first bringing belly button forward, then chest towards toes and then nose towards toes while reach forward with hands

Keep active engagement for a few seconds, then relax into it for a few seconds and repeat

Pike Stretch

Place toe against wall and knee on ground
Keeping hips square and chest high, press hip flexor forward and chest back to create a deeper

W2/D2 Day 2 - Building & Toning

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