Name: Playbook - Grace Noel - Day 4
Uploaded: 2023-06-22T13:59:08.954Z
Duration: 30 min
Description: Day 4

Needs more modifications, a lot of workouts feel very repetitive

Katie

Day 4:
Exercise 1: pointed toe kickbacks 3 x 10 each leg 
Exercise 2: reverse lunge 3 x 10 each leg 
Exercise 3: reverse lunge to forward lunge 3 x 6 each leg 
Exercise 4: runner 2 x 20 sec each side
Exercise 5: pulse lunge 3 x 12
Exercise 6: in out squat 3 x 8 
Exercise 7: curtsy squat to ab crunch 2 x 8
Exercise 8: calf raise 2 x 20
Exercise 9: arm circles 3 x 20 seconds
Exercise 10: table top glute bridge 2 x 10 each leg
Exercise 11: straight leg glute bridge 2 x 10 each leg
Exercise 12: cross over glute bridge 2 x 10 each leg
Exercise 13: pilates heel taps 3 x 10 each side
Exercise 14: pointed toe glute kick (kneeling) 3 x 10 each side
Exercise 15: pilates glute pulse 3 x 15 pulses 
Exercise 16: pilates kick to ab crunch 2 x 8
Exercise 17: push ups 3 x 8
Exercise 18: downward dog 30 sec
Exercise 19: warrior stretch 30 sec
Exercise 20: cobra stretch 30 sec
Exercise 21: childs pose 30 sec
Exercise 22: shoulder stretch 30 sec each side

- From a standing position
- Point your toes while you raise and lower your leg behind you, engaging your glutes
- Work both sides

pointed toe kickbacks

- Step one foot back and lower into a reverse lunge
- Extend both legs, returning to starting position
- Work both sides

reverse lunge

- Step one foot back and lower into a reverse lunge
- Extend both legs, returning to starting position
- Step the same leg forward and lower into a forward lunge
- Extend both legs, returning to starting position
- Work both sides

reverse lunge to forward lunge

- Stand in a staggered runners stand
- Rapidly tap your foot in and back
- Work both sides

runner

- Start in a lunge position
- Pulse up and down for desired time or reps
- Work both sides

pulse lunge

- Complete I’m out squats following the videos pattern

in out squat

- Complete a single curtsy squat
- Upon returning to starting position, tuck one knee up to your chest
- Work both sides

curtsy squat to ab crunch

- Press yourself up into the balls of your feet, engaging your calves

calf raise

arm circles

- Position yourself on your back, one leg bent with your foot flat on the ground
- Raise the opposite leg, but keep it in a bent position
- Press up into a single leg glute bridge
- Work both sides

table top glute bridge

- Position yourself on your back, one leg bent with your foot flat on the ground
- Raise the opposite leg straight
- Press up into a single leg glute bridge
- Work both sides

straight leg glute bridge

- Position yourself on your back, one leg bent with your foot flat on the floor
- Raise the opposite leg and cross it over your working leg 
- Press up into a single leg glute bridge
- Work both sides

cross over glute bridge

- Get into a single leg glute bridge position
- Keeping your top leg bent, lower your heel to the ground
- Raise your leg back up
- Work both sides

pilates heel taps

- Position yourself on all fours
- Keeping your leg bent, point your toes And kick your leg back and up
- Lower with control
- Work both sides

pointed toe glute kick (kneeling)

- Position yourself on all fours
- Keeping your leg bent, point your toes And kick your leg back and up
- Pulse your leg up and down for desired reps
- Work both sides

pilates glute pulse

- Position yourself on all fours, and extend one leg straight behind you
- Raise and lower your extended leg with control
- Press yourself up and tuck your grounded knee to your chest
- Work both sides

pilates kick to ab crunch

- 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

downward dog

warrior stretch

cobra stretch

childs pose

shoulder stretch

Day 4

DAYS 1-2 of PERIOD

Mary Lou Valeron

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

Day 3

Needs more modification and less repetition of similar exercises

Day 4

Community

More workouts from Grace Noel