Name: Playbook - Eian Scully - W1/D3 Foundation
Uploaded: 2022-11-10T20:30:50.472Z
Duration: 45 min
Description: W1/D3 Foundation

Brian

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

•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. 
•Once your at the bottom squat position pulse up and down an inch

Low squat pulse

•Lay flat on your stomach
•Keep your chin tucked and lift your feet and arms off the ground
•Form your arms in the shape of a T, lift your arms as high as possible while squeezing your mid back (lower traps) together
•while keeping your arms lifted move your arms together into the shape of a Y
•lower your arms to the ground and repeat in reverse (raise as a Y, lower at T)

Prone T to Y raise

•Lay flat on your back, arms extended overhead 
•Engage your core by pulling your bellybutton towards your spine and pushing your lower back into the floor
•Lift your arms and legs 6 inches off the ground and hold for prescribed time

Hollow out hold

Circuit #1

•Assume the push-up position 
•At the bottom of each push-up extend your arms overhead and lift your legs, squeezing your Glutes and mid back

Push-up+Superman

•Step back with your right foot (about 3 feet back) and hold the split stance  
•Lower your back knee until it's an inch off the ground
•Return to start position

Split squat

•Lay on your back, feet on the floor below your knees
•Push through your heels and lift your hips until your knees, hips and chest form a straight line
•squeeze your glutes for 1-5 seconds at top

Glute bridge

Circuit #2

8 reps per side

•Lay flat on your stomach
•Keep your chin tucked and lift one arm and the opposite leg straight off the ground, lower and repeat with other arm/leg

Prone swimmers

10 reps per side

•Lay flat on your back, legs bent and feet flat on the ground then cross your right ankle and over left knee
•Place your left hand behind your head and crunch your left elbow towards your right knee squeeze your obliques at the top

Oblique crunch

10 toe taps & 10 knee taps per side 

•Lay on your side, legs bent to 90 degrees 
•Tap your top knee to your bottom knee, while keeping your top toes as high as possible 
•Tap your top toes to your bottom toes, while keeping your top knee as high as possible

Knee tap/toe tap

Circuit #3

W1/D3 Foundation

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

Kristen Bowman

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

W1/D3 Foundation

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