Name: Playbook - Hannah Jeffery - W7/D1 Beginners Strong at Home
Uploaded: 2023-10-20T15:15:32.360Z
Duration: 60 min
Description: W7/D1 Beginners Strong at Home

It’s week 7 / day 1 of the Beginners Strong at Home program. This program requires zero equipment and can be done in the comfort of your own home!

- Right leg in front 
- Stand with a staggered stance with back knee slightly bent
- Hinge at your hips reaching towards the floor
- Keep your back flat and shoulders back
- Tap the floor and lift back up engaging your glutes
- Complete reps then repeat on the opposite side

Bodyweight Single Leg Deadlift

- Left leg in front 
- Stand with a staggered stance with back knee slightly bent
- Hinge at your hips reaching towards the floor
- Keep your back flat and shoulders back
- Tap the floor and lift back up engaging your glutes
- Complete reps then repeat on the opposite side

- Start in a modified plank position on elbows and knees
- Keeping trunk stable, rotate arms backwards in a swimming motion
- Alternate arms

Modified Plank Swimmers

- Begin with feet wide and toes slightly pointed out
- Press hips back and lower down until knees are 90 degrees

Sumo squats (bodyweight)

- Begin in a kneeling position with a 90° bend in the elbows
- Rotate arms backwards and flex back, pretending you are holding a pencil in the center of your back. 
- Return to starting position.

Kneeling bent-arm flies

- Begin by standing with feet shoulder width apart
- Extend arms out to your sides, hinging only at your elbows and tapping your arms

Standing bicep extensions

- Lying face down on the ground, arms and legs extended
- Raise both your arms and your legs 
- Engaging your glutes as you lift
- Pause at the top
- Lower back to starting position

Superman (I)

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