Name: Playbook - Eian Scully - W3/D5 foundation
Uploaded: 2022-11-10T20:30:50.652Z
Duration: 45 min
Description: W3/D5 foundation

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 squats and 6 jump squats 

•Start standing tall, feet shoulder width apart 
•Preform a squat by pushing your hips back keeping your knees in-line with your toes
•Return to the start position, then preform a jump squat similarly to a squat but at the bottom position explode forcefully off the ground and jump off the ground, landing softly

Squat/jump squat

10 reps per side 

•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

•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 crunch up pulling your knees into your chest

Hollow out crunch

Circuit #1

•Start standing tall, feet a foot apart 
•Jump your feet out shoulder width apart then squat down by pushing your hips back, keeping your knees In-line with your feet, at the bottom position touch the ground with one hand
•Repeat the pop squat alternating hands every rep

Pop squat

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 standing tall
•Raise up onto the balls of your feet and squeeze your calves
•Lower back down and raise onto  your heels and squeeze your shin muscles

Calf rocker

Circuit #2

6 reps per side

•Strat in a low squat position with your feet shoulder width apart
•Twist your feet and body to the right to come into a lunge
•Return to the start position, then repeat twisting your feet and body to the left coming into a lunge

Low squat to lunge twist

6 reps per side

•Assume the side plank position, feet stacked 
•Reach under with your top arm and touch your shoulder blade, reach for the sky and repeat

Side plank reach under

•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 #3

W3/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!

W3/D5 foundation

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