Name: Playbook - Danielle Gray - W3/D2 Core & Lower Body
Uploaded: 2023-08-23T00:22:41.180Z
Duration: 45 min
Description: W3/D2 Core & Lower Body

I am so proud of myself! I love seeing how much stronger and in shape I’ve gotten since week 1!

Kathryn Strangolagalli

I love these workouts more and more every day... Starts to feel great! 😀

Caroline Hempel

Love how I’m feeling. Strong, balanced, and tight. All while having such a great time learning new moves.

Alexandria

Please complete a 5 minute cardio effort and/or the TLAG Warm Up prior to starting.

Complete all exercises in order once through, then repeat again for the next set. Then move to the next section of the workout. Read directions and choose appropriate modifications or progressions to where you challenge yourself, but do it right.

As always, don’t forget to stretch at the end! Complete the standard stretching cool down or any flexibility video of your choice.

Lie on your back with your knees bent. Squeeze your core to push your low back into the ground. Keep your gaze up at the ceiling to relax the neck, all of the tension should be in the abs, not the neck. Side bend and tap your pinky finger to each ankle bone back and forth.

Ankle Taps

Lie on your back with legs straight. Lift one leg and your torso at the same time and reach your hands towards your toe (not just your shin or ankle, reach!) And lower down at the same time. 

Modification: 
- Keep the non-working leg bent 

Progression: 
- Double leg V-Ups

SL V-Ups

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:
-Knees Bent 

Progresssions:  
-One Knee Bent 
-Both Legs Straight

Hollow Body Rocks

Find your balance on your tailbone and tuck your knees to your chest. Open up to as much of a hollow body as you can with your lower back touching. 

*If your hips pop, it is okay as long as there is no pain (you can hear mine in this clip)

Modifications: 
- Hold a balance on your tailbone for 30s 

Progressions: 
- Bend a single leg and clap underneath each squeeze

Lemon Squeezers

Weeks 1&3 Core

Squat down and explode up trying to straighten the legs and point the toes in the air, land softly. Keep your ribs in and glutes tight in the air. Avoid double bouncing and jump back up again. 

Modification: 
- Bodyweight Squats 
- Box Squats 
- Assisted Squats 

Progression: 
- Squat Jumps w/ Tuck Jumps

Squat Jumps

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.

Lever to Wall

Lunge down and explode up trying to straighten your legs and point your toes in the air every jump. Tuck your back toe under and don't let your knee go past your toes. Be sure to control your landing to protect your knee. No double bouncing or pausing at the bottom. 

Modifications: 
- Reverse Lunges
- Regular Lunge Switches

Progressions: 
- Lunge Double Switches

Push Thru Focused Lunge Switches

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, and breathe! You may add a band around the knee for a more challenging engagement.

Wall Sit

Weeks 1&3 Lower Body

W3/D2 Core & Lower Body

Awesome!! I still can’t get over how I’ve found a workout program based in gymnastics!!! I’ve always  taken my gymnastics conditioning from when I was younger into my own workouts but they got so old!  This is so refreshing!

First workout done! Killer! Can't wait for more!

Moira

Karli

W1/D1 Core & Upper Body

So hard but so worth it! I learned so many lessons of perseverance mentally that i so needed to learn and will take with me when i feel like i want to give up!

I need to heel my knee heart on the lunges

W1/D2 Core & Lower Body

Tough to push through the full 40s with the timer stopping half way everytime and needing to restart it.

Melise

It was the best work out ever!!😅😅😀

This one was quite difficult :/ 160 push-ups are a lot in one HIIT session for those who aren’t advanced. I think maybe in a 28 day challenge the first week should have 20 push-ups each round instead of 40.

Samantha

W1/D3 Core & Full Body HIIT

I couldn’t figure out how to do the straddle hold

Brenda

Linda

W2/D1 Core & Upper Body

My legs are still sore from the last lower body workout! It feels good though. It’s nice to be back on a regular conditioning routine. 😅

Julia

W2/D2 Core & Lower Body

Hard but so proud of myself for doing the full thing! I’m competing in a meet next week and doing this workout gave me the confidence to know I can push through all four events!

W2/D3 Core & Full Body HIIT

I love how much easier this is week 3 vs week 1!

Great workouts!  Would love to see the rep count specified (each side or total reps). Thank you!

Megan Trahan

W3/D1 Core & Upper Body

Holy Hanna that was hard! Haha! But so proud of myself for doing it all! On to week 4!

Love the banded bicycles!  Also love how I can set the timers for both workout and rest in real time. Helps for setup purposes. Thank you!

W3/D3 Core & Full Body HIIT

My stalder straddle holds are getting so much better. I’m actually starting to enjoy them.😃

This one always make me motivated to workout more!!

W3/D2 Core & Lower Body

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