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

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.

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

Lie on your back, legs up in the air in an L shape. Keep your hands under your hips and squeeze your legs straight. From here, try to only engage your lower abs, down to your pelvic floor and push your lower back down into the floor so that your hips lift just slightly off of the ground. Try to limit rocking back and forth. Lower back down. 

Modification: 
- Bend your knees (Demonstrated)

Butt Lifts

Sit on your bottom, straddle your legs, put your hands in the middle, and push your shoulders away from your ears to lift your bottom and legs off of the ground. Lift and hold your legs straight for as long as you can.

Modifications:
- Elevate your hands 
- Tuck Sit Hold

Progressions:
- Straddle Press Rocking Drills

Stalder Straddle Hold

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

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

Weeks 2&4 Core

Stand in a split stance or elevate the back leg behind you. Lower down until you feel engagement in your glute. Keep your front knee behind your toes above your ankle. Don't let the knee go too far past the toes. Keep the chest up and lots of weight on the front foot. 

Modifications: 
- Split Stance Lunges 
- Reverse Lunges

Progressions: 
- Bulgarian Split Squat Jumps

Bulgarian Split Squats

Put a band around your knees, lie on your back, lift your hips off the floor and hold one leg up. Trying to keep the other leg still, move the hovering leg out and back in. Be sure to keep your hips up! 

Modifications:
- Glute Bridges
- SL Glute Bridges

Progressions:
- Add a glute bridge in between reps

SL Banded Glute Bridge Abductions

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

Lunge down and explode up trying to straighten your legs and point your toes in the air every jump. Be sure to control your landing with both feet at the same time. No double bouncing or pausing at the bottom. 

Modifications: 
- Reverse Lunges

Progressions: 
- Lunge Double Switches

Lunge Switches

Start with your back against the wall, squeeze your legs straight and together. Arms are straight out to the side with your fingertips pressing into the wall. Keep your low back's natural curve for this one! Without letting your leg bend, sharply kick your leg towards your face while keeping the bottom leg straight and heel on the floor. 

Modification: 
- Smaller kick
- Lying SL Kicks

Progression:
- Ankle Weights

Wall Leg Lifts

Weeks 2&4 Lower Body

W4/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!

Kathryn Strangolagalli

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

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

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

W3/D2 Core & Lower 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!!

W4/D1 Core & Upper Body

Sooo hard but so proud of myself for pushing through! It may be four months since I started but I did all 28 days 😂

Remember on Kill Bill Vol. 2 when BB plays death, an says “I’m dying I’m dying “? That would be an accurate description of myself right now lol

W4/D2 Core & Lower Body

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