Name: Playbook - Danielle Gray - W4/D2 Core & Lower Body
Uploaded: 2023-08-23T00:22:41.282Z
Duration: 45 min
Description: W4/D2 Core & Lower Body

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

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

Start in a plank with your feet on the sliders. Using your shoulders and core, drag your feet towards your hands thinking about getting your hips over your head. Keep your arms straight, NEVER bend. If you feel this in your quads, do your best to try to relax your legs and keep your focus on drawing your abs in and up and leaning forward with your shoulders over your wrists to complete the movement. 

Modifications: 
- Slider Body Saws 

Progressions: 
- Slider Pike In to Press Handstand

Slider Pike Ins

Start on all fours, shoulders over wrists and hips over knees. Engage your core and shoulders and lift your knees an inch off the floor and hold. Be sure to breathe! Keep everything square to the floor, no twisting! 

Modification: 
- Bird Dogs 

Progression: 
- Hold opposite arm and opposite leg off the ground (Demonstrated)

Beast Hold

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. Breathe! 

Modifications: 
- Knees Bent (Demonstrated)
- One Knee Bent

Progressions:
- Both Legs Straight (Demonstrated)

Hollow Body Hold

Lie on your back, push your low back into the floor until your shoulderblades lift off the ground. Raise one leg straight in the air, and reach your opposite arm up towards the ceiling. Switch legs, switch feet. The more comfortable you get, the faster you can go! 

Modifications: 
- SL V Ups 
- Lemon Squeezers

Progressions: 
- Faster

Scissors

Lie on your back, extend your legs straight, and alternate lifting up and down. Press your low back into the floor. 

Modifications: 
- Hands Under Back 
- Knees Bent

Reps are total

Hollow Body Flutters

Core

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

Kneel on the ground, keep your back straight and chest out. The goal is to keep your hips flat the entire time. Attempt to slowly lower your body down to the ground while contracting your hamstrings. Push back up with your hands to come back up to the starting position.

Modification:
- Slider Hamstring Curls

Nordic Hamstring Curls

Band is optional. Lie on your back, or on a stable elevated surface just about bra level. Straighten one leg and keep the knees fairly close together. Dig the standing leg's heel into the floor. (Raising the toes is optional but you will feel more hamstring engagement). Squeeze your glutes to push your hips forward until they are flat. Control back down. Do not let your torso move shapes. Ribs in, flat back, neck in line with your spine. Should feel very robotic. 

Modification: 
- Double leg Glute Bridge 

Progression: 
- SL Glute Bridge w/ Hop/Push Thru

Reps are per side

SL Glute Bridges

Jump sideways onto your outside foot, push off and jump to the other foot back and forth. Challenge yourself with depth, distance, and speed.

Modification:
- Curtsey Lunges
- Step behind tap

Reps are per side

Skaters

Take a backwards step, try to reach your back knee towards the floor, stand and make a circle with your knee towards the outside. 

Modifications: 
- Reverse Lunges only 

Progressions: 
- Add a pulse in the reverse lunge 
- Straighten the kicking leg 
- Reverse Lunge w/ High Knee Hop

Reps are per side

Reverse Lunge with Knee Circle

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

Lower Body

W4/D2 Core & Lower Body

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

Robin

W1/D1 Core & Upper Body

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

W4/D2 Core & Lower Body

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