Name: Playbook - Eian Scully - W1/D1 Foundation
Uploaded: 2022-11-10T20:30:50.463Z
Duration: 45 min
Description: W1/D1 Foundation

Great start, thanks! Looking forward to completing the program.

Brian

Kristen Bowman

First day! Awesome app, great exercises and super easy to follow. Can’t wait to come back tomorrow!

Nick

I am so out of shape, this was a good start to remedy that.

Can't wait to do the next ones ! What a great start!

Lionel

I felt the burn and got sweaty! Good routine.

Dylan

What a great morning warm up! 👍🏻👍🏻💪🏼💪🏼🙌🏼

fritz ocmeja

So great! My boyfriend sent me this workout as a "gift" and I'm hooked. This rocks!

Nik Byrnes

Amazing! Just getting back into working out (trying to the lose the Covid 15!) and this foundation series really was the perfect transition into getting back into it!

Jym Benzing

My foundation series works on full body strength and stability. Give these workouts your full effort and focus on proper form!

Dynamic warmup series to:
•Increase mobility
•Increase blood flow 
•Prepare body for exercises

6 reps of cat & 6 reps of cow 

•Start in the quadruped (all fours) position 
•Look to the sky and drop your belly/chest towards the ground  
•Reverse the movement by dropping your head towards the ground and lift your back as high as possible to the sky

Cat/cow

6 hip circles per leg in each direction (foreword & backwards)

•Start in a quadruped position (on all fours) knees under your hips and hands under your shoulders
•Lift your left leg out to the side as far as possible, then in a circular motion rotate your knee backward, down and around
•Complete the proscribed reps then repeat hip circles in the other direction rotating your knee back, around to the side and back in

Quadruped hip circles

6 hamstring stretch & 6 hips stretch per side 

•Start in a kneeling position 
•Squeeze your glutes forward to get a hip stretch 
•Push your hips back and straighten your front leg to get a hamstring stretch

Hip/hamstring rocker

Foundation warmup

6 reps per side 

•Start from the quadruped (all fours) position keep your core and glutes tight
•Extend one arm and the opposite leg as far out as possible
•Bring your arm and leg back in and squeeze your elbow and knee together, repeat by extending your arm and leg out again

Bird dog

•Stand with your feet shoulder distance apart, toes can be pointed slightly out
•Squats down by sitting back knees in-line with your feet or slightly wider. Never collapsing in. 
•Push the ground away with your feet to return to start position

Bodyweight squat

•Lay flat on your back, legs bent and feet flat on the ground
•Cross your arms on your chest and crunch up chest towards your legs squeeze your abs at the top

Crunch

Circuit #1

6 reps per leg

•Lunge backwards with your right foot 
•Return to standing position and raise the right knee to hip level
•Lower your right foot back to the floor then repeat with left leg

Alternating Reverse lunge + knee drive

•From a standing position bend your knees and engage your core (athletic position)
•Jump your feet apart and raise your hands overhead
•Jump your feet back together and lower your hands back to your sides

Jumping jack

•Form your body into a table, chest to the sky, feet under knees  and hands under shoulders 
•Lower your body down by bending your elbows not dropping your hips 
•straighten your arms and squeeze your triceps

Table dips

Circuit #2

12 reps per side

•Lay flat on your side, body straight
•Lift your top leg straight with you foot parallel to the ground (don't let your toe turn up) and squeeze your Glute at the top
•Lower to start position and repeat

Side leg raise

10 reps per side

•Sit tall on the ground with your chest high and feet lifted off the ground 
•Twist from your midsection and touch the ground with both hands beside one hip then twist and touch the ground on the other side of you

Russian twist

•Start on your back, legs lifted to 90 degrees 
•Pull your knees in towards your chest as far as possible then lower back down with control

W1/D1 Foundation

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