Name: Playbook - Danielle Gray - W4/D4 Balance & Flexibility
Uploaded: 2023-08-23T00:22:41.255Z
Duration: 30 min
Description: W4/D4 Balance & Flexibility

Tegan Sacevich

Keep the legs straight and locked out. As you lift, feel your heels trying to get above your middle toes. No sickling! Keep your knees, ankles, and toes touching if you can. Bottom tucked under, shoulders down, chin up, core tight.

Modifications:
- Hold on to something

Progressions:
- SL Releve Holds

Relève Hold

Take a backwards step, try to reach your back knee towards the floor. Keep your chest up and torso tight. Squeeze standing leg glute to lift moving knee towards your chest.

Modifications: 
- Assisted Reverse Lunge Knee 

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

Reverse Lunge with Marches

Start standing on one leg with the floating leg straight and flexed. 
Arms straight, shoulders retracted with an open chest, core tight. Start to lift your back leg off the ground as you maintain a straight line from heel to shoulders. Keep lifting your back leg by squeezing your glute until you feel your hamstring stretch. Squeeze your standing leg Glute to push your hips flat and stand up.

SL DB Deadlifts

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

Start kneeling, place your head on the floor with your hands in front of your face in a tripod/triangle formation. Try to balance with barely any weight on your feet first. Then when you feel comfortable, slowly untuck your legs and extend up to the ceiling. Keep your ribs in, if you have a banana back, you will fall over. 

Modifications: 
- Crow Hold 

Progression: 
- Leg Shape Variations

Headstand Hold

Balance

W4/D4 Balance & Flexibility

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

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 😅

W4/D4 Balance & Flexibility

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