Name: Playbook - Hannah Jeffery - W5/D4
Uploaded: 2023-11-19T18:47:35.557Z
Duration: 60 min
Description: W5/D4

Welcome back!
Today you will focus on quadriceps, calves, chest, triceps, and core.

- Start by standing with your feet hip-width apart. 
- Lunge forward allowing your knees to bend simultaneously.
- Don't allow your front knee to surpass your toes. 
- Keep your shoulders back behind your front knee as well.
- Press back up into starting position by pushing up with your back foot.

Bodyweight walking lunges

- Stand in front of a box (or a staircase).
- Step up with one leg onto the box or stair, fully extending your leg.
- Keep your chest up and shoulders back.
- Lower to ground and repeat with other leg.

Box step up

- Lie on your right side with your feet, hips and shoulders stacked. 
- Place your left palm on the mat in front of your right shoulder, and hug your waist with your right arm.
- Straighten your left arm and push your torso up.
- Bend your arm and lower your torso back to the mat.
- Repeat, and then switch sides.

Single-arm tricep push up

- Start with your hands on a box, bench, couch, or other piece of furniture.
- Perform a push-up by lowering yourself down slowly. 
- Keep your core engaged the entire time.
- Press back up to starting position.

Incline push up

- Start by positioning yourself in a plank position.
- Raise yourself up to a side plank position with one elbow stacked under your shoulders. 
- Lower yourself back down to elbow plank position. 
- Once reps are completed, repeat on opposite side.

Plank corkscrews

W5/D4

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

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.

W5/D4

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