Name: Playbook - Gina Morris - CIRCUIT 1
Uploaded: 2023-04-25T11:27:28.216Z
Duration: 45 min
Description: CIRCUIT 1

- Cross arms over chest or arms extended out in front of your body
- Push hips back and lower down until knees are 90 degrees
- Hold position

Squat hold

- Place your back leg on an elevated surface 
- Lower back knee down towards floor
- Drive up evening through both feet

Bulgarian split squat (right)

Bulgarian split squat (left)

- Begin with your feet in wide stance, and toes slightly turned out
- Keep one leg straight and bend the opposite leg at the knee, sitting the glutes back and down
- Drive through your heel to switch to the other side
- Repeat to the opposite side

Cossack squats

- Stand feet hip width apart
- Lower hips into a high squat
- Step sideways leading with the knee
- Repeat then step same amount in opposite direction 
* add a short resistance band around the ankles for added resistance

Crab walks

LOWER

- Begin with feet shoulder width apart
- Bend at the waist and walk hands out to a push up position
- Walk hands back towards your legs and stand up

Walk outs

- Start with your hands just outside the shoulders 
- Bend at the elbows to come down 
- Keep your core tight as you come down 
- Extend your arms engaging your chest as you come up

Push up

- Start with arms on a raised surface, fingers pointing forward
- Rest heels on floor, the straighter they are the harder the exercise
- Bend at the elbows and lower towards the floor
- When elbows reach a 90 degree angle push up to starting position

Tricep dips

- Place hands on floor shoulder width apart and knees bent
- Push through the toes to jump off the ground high as you can and land softly 
- Keeping knees bent throughout

Bunny hops

- Start in a high plank position
- Take one hand off the floor and touch the opposite shoulder
- Repeating on the opposite side

High plank shoulder taps

UPPER

- Place your arms extended by your sides 
- Raise your legs until you reach 90 degrees
- At the top raise your hips off the ground

Reverse crunches

- Start in a side plank position 
- Keeping your core engaged bring your arm underneath your body
- Extend your arm above you
* Work both sides

Elbow side plank weave left

- Start in a side plank position 
- Keeping your core engaged bring your arm underneath your body
- Extend your arm above you

Elbow side plank weave right

- Pull your knee toward your chest while rotating your upper torso 
- Bring your opposite elbow to your knee 
- Repeat on the opposite side
- Focus on engaging your core