Name: Playbook - Danielle Gray - W6/D2 Core & Lower Body
Uploaded: 2023-08-23T00:22:41.338Z
Duration: 35 min
Description: W6/D2 Core & Lower Body

Please complete a 5 minute cardio effort & the TLAG Warm Up. Then complete two rounds of core and three rounds of lower body. 

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

Please complete a 5 minute cardio effort & the TLAG Warm Up. Read directions and choose appropriate modifications or progressions to where you challenge yourself, but do it right.

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

Hollow Body Flutters

VIP Weeks 6&8 Core

Please complete a 5 minute cardio effort, the TLAG Warm Up, and the core circuit. Read directions and choose appropriate modifications or progressions to where you challenge yourself, but do it right.

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

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

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

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

VIP Weeks 6&8 Lower Body

W6/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?

Tegan Sacevich

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/D2 Core & Lower 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

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!

W6/D2 Core & Lower Body

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