Name: Playbook - Danielle Gray - W2/D2 Core & Lower Body
Uploaded: 2023-08-23T00:22:40.875Z
Duration: 35 min
Description: W2/D2 Core & Lower Body

Lilah

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

Warm up and complete this before the main circuit.

Lie on your back with legs straight and together, toes pointed, arms by your ears. Lift your arms and your legs up at the same time and control back down to your back. 

Modifications: 
- SL V-Ups 
- Hollow Body Hold

Progressions: 
- V-Ups with a Lemon Squeezer

DL V-Ups

Lie on your stomach. Keep your arms by your ears and your legs and ankles glued together. Try to reach your arms behind your ears and lift your arms and legs as high as you can at the same time. Lower all the way down, do not collapse. 

Modification: 
- Arch Ups
- Lift just legs only and then just arms only 

Progression: 
- Ankle Weights 
- Hold a weight in your hands

Superman Lifts

Lie on your side on your elbow. Use your hand to help you lift your torso and push your arm straight. Reach your shoulder towards your knees. Legs straight or bent. 

Modification: 
- Legs bent (Demonstrated)

Progression: 
- Add a bent legged jackknife in between each straight leg rep

Reps are per side

Jackknives

Lie on your back, push your low back into the floor, lift your shoulderblades off the ground and try to wrinkle your shirt below your bellybutton. Rock while holding your hollow body positioning. 

Modifications: 
- Hollow Body Hold

Progressions:
- One Knee Bent
- Both Legs Straight
- Arms Over Head

Hollow Body Rocks

Start lying on your back in an open straddle, arms overhead, and pull yourself forward and up to reach through your legs.

Modification: 
- Lying L Sit Ups 
- Hold onto bottom of couch or chair & straddle legs up and down 

Progression: 
- Add a V-Up in between
- Full Straddle Thrus

Straddle Reach Thrus

Core

Warm up, complete core, and then start this circuit. Don’t forget to stretch!

VERY important drill! Please watch and read instructions. Start in a standing lunge. Arms straight, hiding your ears, shoulders shrugged up to your ears, core tight, back leg straight. Start to lift your back leg off the ground as you maintain a straight line from toes to fingertips. Keep lifting your back leg by squeezing your glute until your hands eventually tough the wall.

Reps are per side

Lever to Wall

Keep the legs straight and locked out. You can hang your heels off of a curb, a ledge, a box, or elevated surface if you please. If you do, make sure you go through full range of motion where you feel a stretch at the bottom. Every lift, feel your heels trying to get above your middle toes. No sickling!

Calf Raises

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

Modifications: 
- Regular Wall Sit 

Progressions: 
- Add a mini band

SL Wall Sit

Sit with both knees to one side at 90° angles. Adjust until you are able to lift. Sit tall, squeeze your back glute, and lift your entire leg parallel to the floor.

Modifications:
- Switch from this position to knees facing the other side without using your arms 

Progressions:
- Lower Slower

90° Glute Lifts

Start kneeling, push the tops of your feet into the floor and stay tall. Keeping your torso completely still, squeeze your core and your glutes to keep your hips pushed forward and lean back as far as you can to be able to pull back forward. 

Modification: 
- Lean against a couch and don't go as far 
- Tie a resistance band/yoga strap around a stable surface and lean back and pull back up

Quad Lean Backs

Lower Body

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I am 59 and this was challenging and fun!

W2/D2 Core & Lower Body

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