Name: Playbook - Danielle Gray - W4/D2 Core & Lower Body
Uploaded: 2023-08-23T00:22:41.227Z
Duration: 45 min
Description: W4/D2 Core & Lower Body

Tegan Sacevich

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(s). Read directions and choose appropriate modifications or progressions to where you challenge yourself, but do it right.

Start in a high plank, shoulders over wrists, bottom tucked under, ribs in, legs straight, feet apart. Try to keep your hips square as you lift the opposite arm and opposite leg together to touch the elbow to the knee. 

Modifications: 
- Plank Hold 

Progressions: 
- Extend out before bringing the elbow to the knee (Demonstrated)

Plank Elbow to Knee Touches

Squeeze your shoulderblades together, stand feet hip width apart, keep the dumbbell close to your legs and push your hips back as far as they go keeping a neutral spine. 

*Keep your neck in line with your spine 
*Feel it in your hamstrings & glutes NOT your back. If you feel it in your back, ask your coach for help immediately to avoid injury. 
*Keep your toes on the ground. 
*Keep your shoulderblades squeezing even at the bottom. 

Modification: 
- Bodyweight Deadlift

Progression: 
- 1.5 Stance Deadlift
- SL Deadlift

DB Deadlifts

Start in a high plank with knees apart, control your lower down to a forearm plank keeping your hips still. Place your hand where your elbow was and push back up to a high plank keeping your hips still. 

Modification: 
- Incline

Progression:
- Full Plank Push Ups

Plank Push Ups

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

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

Put the sliders under your hands in a kneeling plank. Hips flat, hollow torso. Slide your arms out as far as you can keeping your hips down and core tight. Slide back in and breathe out, only go as far out as you know you can come back in without sticking your butt out or breaking shape. Form is key here! 

Modifications: 
- Forearm Slide Outs 
- SA Slide Outs

Progressions:
- Slide to Stomach & Back

Hollow Body Slide Outs

Core

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

Come into a wide sumo stance and keep your chest tall. Squat down until your hips are in line with your knees and pulse up and down. Keep a lot of your weight on your heels to engage the back side of your legs. Target your glutes. If you feel more pressure around your knee joint and quads, you are leaning forward too much or not squatting deep enough. 

Modification: 
- Wall Sit 
- Squat Hold 

Progression: 
- Squat Pulses w/ Single or Both Legs in Relévé

Squat Pulses

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 taps

Skaters

Elevate your torso on a bench or a stable surface. Put a mini band around your knees above your kneecaps. Scoot down so your midback is on the edge of the bench or box. Bend knees and keep feet hip width apart. Keep your spine (from neck to tailbone) in neutral alignment. Feel almost robotic as you lower your hips and look forward. Then squeeze your glutes, drive your heels into the floor to open your hips at the top. Look at the ceiling. Keep your core tight to protect from back strain.

Modification: 
- On Floor

Progression:
- SL Glute Bridge

Banded Glute Bridges

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

Take a backwards step, try to reach your back knee towards the floor. Keep your chest up and torso tight. 

Modifications: 
- Assisted Reverse Lunges 

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

Reverse Lunges

Lower Body

W4/D2 Core & Lower Body

It was great but I will say I prefer the video workout type like an Instagram live… although a bonus to this is I can play whatever music I want… so not sure yet. Thanks!

Kristina

I mostly enjoyed this. The only downfall is that some moves could do with an explanation to help with technique and safety. Example the half handstand shoulder shrug. I had to go searching YouTube.

Great! Pushed through even though I’m exhausted! 😅

Danielle

W1/D1 Upper Body

Those squat pulses after the wall sit 🔥!
I may have missed it somewhere but are the number of reps total or per side?

Great workout before a thanksgiving dinner! Now I can really eat without guilt 😅

W1/D2 Core & Lower Body

Moira

Megan

Nice quick Sunday evening workout 👍🏻

W1/D3 Plyo & HIIT

Persevered through the workout here at 9:26pm! 🥳

Nice way to end the week! Headstand was too hard and crow (had to look up.. also difficult) ended up doing teddy bear stand, that work?

W1/D4 Balance & Flexibility

Glad I woke up early to get it done! Ready for the day now 😊

W2/D1 Upper Body

Chose ❤️ over sleeping longer this morning 😊

Linda

W2/D2 Core & Lower Body

Great workout, and nice and short! I'm also a little confused about the # of reps per side vs total?

Jackie

Ok, so my brain isn’t thinking straight this am…

 Plyo and Hiit as many rounds together for 15min or do 1 round plyo first then as many rounds of HIIT for 15 min?

For reps, for example Glute abductions; 20 reps total or 20 per side? I always did the higher option 😅

W2/D3 Plyo & HIIT

Was able to get into a full headstand this time 🙀!

W2/D4 Balance & Flexibility

Used weights instead of a band
for the rows. Enjoyed this a lot!

Megan Trahan

Busy day and ready for bed but happy got this one in and went pretty quick 😊

W3/D1 Upper Body

W3/D2 Core & Lower Body

The slider mountain climbers were fun.🧗‍♀️

W3/D3 Plyo & HIIT

I’m so glad I’m not neglecting stretching anymore! Felt good after pulling kids on toboggans up hills today!

W3/D4 Balance & Flexibility

Feeling a cold coming on but pushed through and got it done. Glad I did. Only took 15 min 😊 now onto to the quickie stretch/flexibility cool down!

W4/D1 Upper Body

W4/D3 Plyo & HIIT

W4/D4 Balance & Flexibility

Liked the variation from the usual day one of the week 😊

W5/D1 Core & Upper Body

W5/D2 Core & Lower Body

W5/D3 Core & HIIT/Full Body

W6/D1 Core & Upper Body

W6/D2 Core & Lower Body

Finished the series! Great way to finish off 2022! Thank you for all your support and accountability! Looking forward to continuing my training with you next year. All the best in 2023!

W4/D2 Core & Lower Body

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