Name: Playbook - Corinne Nicewick - W3/D1 Function & Toning
Uploaded: 2022-08-03T19:20:09.737Z
Duration: 45 min
Description: W3/D1 Function & Toning

- Place band just above your knees
- Flex the hips to 45 degrees and the knees to approximately 90 degrees 
- Initiate the movement by abducting your top leg
- Push your knee away from the midline of your body                                                                                        
- Maintain contact between your feet throughout the movement
- Complete desired reps then repeat on the opposite side

Banded clamshells

- 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

Superman pulses

Booty Warmup

- select the progression from the video that works for you
- if it gets too easy, level it up!

Pistol Squat

Starting on side with band wrapped around above the knee, lift up to knee and elbow
Engage core and lift knees off the ground to engage glutes and abductors

Side plank banded abduction

Superset #1

Using a support, lean away from pole.
Reach foot back and around bring back knee towards the front foot. Stand up and repeat on the other side.

Deep Assisted Curtsy Lunges

Standing on one leg, engage core, keep back straight and lift a light weight without rounding back

Single leg deadlifts

Superset #2

Wall Sit with Banded Abduction

Single Leg Hip bridge hold with banded abduction

Superset #3

Sumo Stretch Hold

Placing your hand on something for support, swing your leg from one side to the other side trying to keep core engaged and back straight

Lateral Leg Swings

Placing your hand on something for support, swing your leg forward and backward trying to keep core engaged and back straight

Medial Leg Swings

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 (left)

Lying Glute Opener (right)

- 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 (left)

Back Lying Dynamic Hamstring Opener (right)

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

W3/D1 Function & Toning

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