Name: Playbook - Danielle Gray - W1/D2 Core & Lower Body
Uploaded: 2023-08-23T00:22:40.863Z
Duration: 45 min
Description: W1/D2 Core & Lower Body

Great workout! Amazing how much a body weight exercise can make you really activate that muscles

Keyren

Warm up, complete core, then the main circuit & don’t forget to stretch!

Start off in a forearm plank with your feet on 1-2 sliders. Keep your bottom tucked under to avoid a banana back and ribs squeezing in as you use your shoulders and abs to drag your feet back and forth. Your body shape should not change.

Slider Body Saws

Lie on your back with your legs straight up. Lower your legs down until you start to feel your back lift off the ground. Return back to the top. Try to keep your back on the ground at all times.

Lying Leg Lifts

Start on your forearms and feet until failure. Then continue the rest on your forearms and knees.

Modifications:
- On Knees (Demonstrated)

Progressions:
- One Leg Forearm Plank
- High Plank

Forearm Plank

Start standing, squat and roll back onto your back, be sure to hit a candlestick shape, legs straight above your hips, hips flat, roll back and use your momentum to stand up and jump. 

Modifications: 
- Candlestick to Stand 
- Candlestick w/o Stand 

Progression: 
- Candlestick Tuck Jump 
- Candlestick Full Turn Jump

Candlestick Jumps

Sit on your bottom and balance on your tailbone. Lift your feet off the ground. You can hold a dumbbell, a medicine ball, or use just your body. Twist and try and touch the ground as far behind you to one side as you can. Twist and touch behind you on the other side. 

Modification: 
- Feet down and twist 

Progression: 
- Hold a weight

Russian Twists

Core

Warm up, complete core, then do this circuit & stretch.

Lie on your back, put your heels on your sliders, lift your hips up as if performing a glute bridge, and with control, slide your heels out and in. Feel the hamstrings contract and lengthen. 

Modification: 
- Elevate your torso on a couch or a chair or a box 

- Progression: 
- SL Curl

Slider Hamstring Curls

Hips should be knee height, push your back into the wall, and breathe! You may add a band around the knee for a more challenging engagement.

Wall Sit

Stand on one leg with the other leg straight out in front of you. Have a chair, couch, bench, or box behind you. Lower down and sit with your chest upright. Keeping the bottom foot where it is, push through your heel and glutes to stand back up. 

Modifications: 
- Keep heel on floor (Demonstrated)
- DL Box Squats
- Hold on to something on the way up 

Progressions: 
- SL Box Squat Jumps

SL Box Squats

Put a band around your ankles, keeping your body as still as possible by bracing your core and squeezing the butt on your standing leg, abduct your opposite leg to the side engaging your gluteus medius.

Banded Lateral Kicks

Place the toe of the back foot in line with the heel of the front foot. Put most of your weight in the front foot. Squeeze your shoulders down and back, puff your chest out, and begin the movement by hinging your hips backwards. Keep the dumbbells close to your knee and shin. Push your hips as far back as you can while keeping your balance until you feel your hamstrings stretch. Then squeeze your glutes to stand back upright. 

Reps are per leg

Modification: 
- DL Deadlifts 

Progression: 
- SL Deadlifts

1.5 DB Deadlifts

Lower Body

W1/D2 Core & Lower Body

It was great took me a couple rounds to figure out the timer 😀

W1/D2 Core & Lower Body

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