Name: Playbook - Grace Noel - Day 5
Uploaded: 2023-06-22T13:59:08.967Z
Duration: 30 min
Description: Day 5

Needs more modification and less repetition of similar exercises

Katie

Day 5

Exercise 1: standing ab crunch 3 x 10
Exercise 2: side to side lunge 2 x 10
Exercise 3: good morning to ab crunch 2 x 8
Exercise 4: kneeling good morning 3 x 10
Exercise 5: wall glute bridge 2 x 16
Exercise 6: wall glute bridge straight leg 2 x 16 each leg
Exercise 7: wall glute cross over bridge 3 x 12 each leg 
Exercise 8: pilates ab shin grab 3 x 12
Exercise 9: pilates roll up 3 x 8
Exercise 10: eagle crunch 3 x 10 
Exercise 11: knee to elbow plank 2 x 10
Exercise 12: forearms plank 2 x 30 sec
Exercise 13: bird dog 3 x 8 each side 
Exercise 14: cat cow 30 sec 
Exercise 15: glute stretch 30 sec each side 
Exercise 16: childs pose 30 sec

Walk: 20-30 min outside or anytime today

- From a standing position, hands behind your head
- Tuck one knee up as you twist, bringing your knee and the opposite elbow together

standing ab crunch

- Stand in a wide stance
- Switch back and forth from one side lunge to the other

side to side lunge

- Complete a single good morning by hinging forward until your torso is parallel to the floor
- Return to starting position
- Tuck one knee to your chest

good morning to ab crunch

- Complete a single kneeling good morning by hinging forward until your torso is parallel to the floor
- Raise back to starting with control

kneeling good morning

- Lying on the floor with both feet elevated onto a wall
- Press your hips up into a glute bridge position
- Lower with control

wall glute bridge

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

wall glute bridge straight leg

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

wall glute cross over bridge

- Start in a hollow body position
- Alternately tuck one knee in at a time and grab your leg each rep

pilates ab shin grab

- Lying on the ground, knees bent and feet flat on the ground
- Roll yourself up to sitting 
- Lower back with control

pilates roll up

- Lying on the ground, knees bent and feet flat on the ground
- Roll yourself up to sitting, reaching both hands between your legs
- Lower back with control

eagle crunch

- Start in a high plank position
- Alternately tuck one knee in and up to the elbow with control

knee to elbow plank

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

forearm plank

- Start on your hands and knees 
- Elevate one arm and the opposite leg
- Tuck in both your elbow and your knee before extending back out
- Work both sides

bird dog

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

cat cow

glute stretch

childs pose

walk

Day 5

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 modifications, a lot of workouts feel very repetitive

Day 5

Community

More workouts from Grace Noel