Name: Playbook - Corinne Nicewick - W5/D2 Building & Function
Uploaded: 2022-08-06T12:08:48.306Z
Duration: 45 min
Description: W5/D2 Building & Function

- plant elbow on ground perpendicular to body
- from side lying position, keep knees, hips, and chest in one line
- lift hips off ground and then lift top leg up and slightly back engaging glutes
- drop leg then hips returning to start position
*do this on both sides*

Side plank crunches with 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

Curtsy Squat Rotations

Get Warm

Butterfly Bridges

*make this exercise a little lighter, I recommend between 20 and 50 pounds depending on your experience*

- holding the weight at your chest, keeping toes slightly wider than shoulder and pointed in the slightly away from the center, drop down to a deep squat
- keep your toes and knees pointed in the same direction as eachother 
- keep core engaged and work on keeping back straight

Goblet Squats

-Keep a slight bend at the front knee
- Come straight down until your reach shin height 
- Pull back up

Dumbbell bulgarian split squat

Round 1: feet high and tight
Round 2: feet low and tight
Round 3: feet wide and high
Round 4: feet wide and low

Leg press - switch stance (read description)

- Using only one leg
- Bring your heel towards your glutes
- Lower with a slow controlled motion
- Focus on engaging your hamstring
- Complete desired reps then repeat on the opposite side

Lying single leg hamstring leg curl

- 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 (left)

Lying Glute Opener (right)

Keep knees at a right angle and rotate around
More of a functional hip opener than a stretch

Hip Rotation Opener

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

Wall Quad Stretch (left)

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

W5/D2 Building & Function

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