Name: Playbook - Corinne Nicewick - W4/D2 Building & Toning
Uploaded: 2022-08-06T10:00:18.714Z
Duration: 45 min
Description: W4/D2 Building & 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

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

Single leg deadlifts

Superman pulses

Warm up

- 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

Barbell hip thrust pulses

Increase the height and weight with each set within reason 

Complete on both sides

Smiths Bulgarian Lunges

- Position foot midway on platform
- Lower slowly and push through your heel

Select your goal focus:
Increase outer quad size: bring foot lower and angle toe outward
Increase inner quad strength: bring foot lower and angle toe inward
Increase glut and hamstring strength/size: bring foot higher

Single leg, leg press

- using quad extension machine use only one leg

Single Leg Weighted Quad Extension

- 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

W4/D2 Building & Toning

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