Name: Playbook - Eian Scully - W1/D5 Foundation
Uploaded: 2022-11-10T20:30:50.481Z
Duration: 45 min
Description: W1/D5 Foundation

Did the whole thing today. Drenched!! Feels good

Michael

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

10 reps per leg

•Start standing tall
•Lunge foreword with your right foot so your front knee does not pass your toes
•Return to the start position and repeat lunging forward with your left foot

Alternating lunge

6 reps per leg

•Lay flat on your back legs raised and bent to 90 degrees 
•Keep your lower back pressed into the floor and tap one toe to the ground, return it to start position and repeat with your other leg

Alternating toe tap

8 reps per side

•Start flat on your back legs off the ground bent to 90 degrees and hands behind your head
•Crunch your left elbow to your right knee and squeeze your abs 
•Repeat on other side by crunching your right elbow towards tour left knee

Bicycle crunch

Circuit #1

10 reps per side

•From a standing position jump your feet together so one lands slightly in front of the other 
•Your arm on the side of the front foot will come up overhead and across your body 
•Jump back to start position and repeat crossing the other foot in front and raise the other am

Cross-jack

12 glute bridges & 12 crunches

•Lay flat on your back, knees bent, feet flat on the floor and cross your arms across your chest
•Crunch up squeezing your abs, then return to start position
•Push through your heels, raise your hips up and squeeze your glutes
•Return to start position and repeat

Glute bridge + crunch

•Start in a low plank position, keep your core and glutes tight 
•Squeeze your legs together and pull your elbows towards your feet as hard as you can
•Your elbows will not move on the ground, this is an isometric contraction of your whole body

Hard-style plank

Circuit #2

•Start standing tall, feet shoulder width apart
•Squat down by pushing your hips back, keeping your knees In-line with your feet
•Explode off the ground, jumping into the air, land softly

Jump squat

•Lay flat on your back, feet together, knee's open wide and hands straight above your head
•sit-up and touch your feet or the ground in front of your feet

Frog sit-ups

6 reps per side

•Start laying flat on your back, engage your core by pulling your bellybutton towards your spine and pushing your lower back into the floor
•Lift your right leg an inch off the floor and your left leg as high as possible towards your chest while keeping it straight
•Switch your legs bringing your left leg and inch of the floor and right leg as high as possible
•Repeat for prescribed reps

Leg scissors

Circuit #3

W1/D5 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!

W1/D5 Foundation

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