Name: Playbook - Grace Noel - Day 3
Uploaded: 2023-06-22T13:59:08.939Z
Duration: 30 min
Description: Day 3

Mary Lou Valeron

It was awesome. Maybe can you think about adding modified versions for people with knee or leg injuries?

Katie

Day 3 

Exercise 1: slider lunge (use sliders or sock/towel) 3 x 10 each leg
Exercise 2: side slide 3 x 10 each leg 
Exercise 3: slide out and back  3 x 6 each side
Exercise 4: good morning to squat 3 x 10
Exercise 5: squat to calf raise  3 x 8
Exercise 6: plank walk out 2 x 6
Exercise 7: kneeling push up 3 x 8
Exercise 8: plank jumps 2 x 8 
Exercise 9: plank 1 x 40 seconds
Exercise 10: abductors 2 x 12 each leg
Exercise 11: leg lift 2 x 12 each leg 
Exercise 12: slider ab roll out 2 x 10 
Exercise 13: slide outs on back 2 x 12 alternate legs
Exercise 14: alternate leg drop 2 x 12
Exercise 15: v sit pulse 2 x 30 pulses
Exercise 16: cat cow 2 x 30 seconds
Exercise 17: pigeon stretch 2 x 30 seconds
Exercise 18: runners stretch 2 x 30 seconds
Exercise 19: childs pose x 30 seconds

- Place one foot onto a slider disc
- Slide your foot back as you lower into a lunge
- Slide your foot back in to starting position
- Work both sides

slider lunge

- Place one foot onto a slider disc
- Slide your foot to the side as you lower into a single leg squat
- Slide your foot back in to starting position
- Work both sides

side slide

- Place one foot onto a slider disc
- Slide your foot to the side as you lower into a single leg squat
- Slide your foot back in to starting position
- Slide your foot back lowering into a lunge
- Slide your foot back in to starting position
- Work both sides

slide out and back

- Complete a single good morning by hinging forward until your torso is parallel to the floor
- Return to starting position
- Sit your hips back and down into a squat
- Extend both legs to return to starting position

good morning to squat

- Sit your hips back and down into a squat
- Extend both legs to return to starting position
- Press up into the balls of your feet engaging your calves

squat to calf raise

- Start standing, hinge forward placing both hands on the floor
- Walk your hands forward into a high plank position
- Reverse the movement back to starting position

plank walkout

- From a kneeling position, place both hands on the floor just outside the shoulders
- Bend at the elbows, lowering your chest toward the floor
- Press yourself back up

kneeling push up

- Start in a high plank position
- Jump your feet out and in

plank jumps

- Keep your body in a straight line while balanced on your toes and elbows

plank

- Position yourself on all fours
- Keeping your leg in a bent position, raise your leg or to the side
- Return to starting position
- Work both sides

abductors

- Position yourself on all fours
- Straighten on leg behind you
- Lift and lower your leg with control
- Work both sides

leg lift

- Position yourself on your knees with both hands on slider discs
- Slide both hands forward while engaging your core
- Reverse the movement back to starting position

slider ab roll out

- Get into a low glute bridge position with both heels on slider discs
- Alternately slide your legs out and in, engaging your hamstrings

slide outs on back

- Lying on the ground with both legs extended upward
- Alternately, drop and raise one leg at a time

alternate leg drop

- Position yourself into V-sit
- Pulse your hands up and down for desired reps

v sit pulse

- Begin on your hands and knees
- Round your back and tuck your chin
- Arch your back and look forward

Day 3

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