Name: Playbook - Hannah Jeffery - W1/D1
Uploaded: 2023-11-19T18:47:35.463Z
Duration: 60 min
Description: W1/D1

It was good, I don’t like planks and it’s hard for me to pull up my own body weight I rather use weight for things than my own weight

Taylor

Welcome to Foundations 1! Today you will focus on hamstrings, back, shoulders, biceps, and core.

- Stand with your feet shoulder-width apart.
- Step back with one leg and allow both knees to bend simultaneously.
- Drive through the front foot and extend the knee as you stand up fully and return to the starting position. 
- Repeat reps on each side.

Bodyweight reverse lunges

- Stand with your feet shoulder-width apart and knees slightly bent and raise one leg off the floor.
- Hinge at your hips, and lower your torso until it’s almost parallel to the floor as your lifted leg extends behind you.
- Tap the floor with your hands and lift back up engaging your hamstrings and glutes.
- Repeat reps on each side.

Bodyweight single leg toe taps

- Lay face down on the floor with your arms stretched out in front of you beside your ears.
- Drive your elbows down simultaneously and allow your shoulder blade to move towards  each other.
- Return arms to starts position and repeat.

Lying lat pull downs

- Position a bar in a rack to about waist height. This can also be done at home with a table!
- Position yourself with your heels on the ground and your arms fully extended.  
- Your body should be straight hanging underneath the bar. 
- Flexing your the elbows, pull your chest towards the bar (or table), and retract your shoulder blades.
- Pause at the top then return yourself to starting position.

Inverted row

- Begin by positioning yourself in an elbow plank.
- Rock forward and backward while keeping that elbow plank position. 
- Keeping your back flat and your core engaged.

Elbow plank rocks

W1/D1

The dips were probably the most challenging exercise for me today! It was difficult to keep my lower body up while dipping my arms. Practice!

Jaime

W1/D2

Great body workout! The shoulder tap abs and the back extensions were challenging yet effective! Nice little sweat after work.

W1/D1

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