Name: Playbook - Hannah Stebnicki - Functional full body
Uploaded: 2023-02-16T14:54:54.450Z
Duration: 36 min
Description: Functional full body

This one is on the more difficult side however there are modifications that can help. For example - instead of a single leg squat you can preform a normal squat or hold on to something for balance!

Lay down belly on floor with hands by your side. Lift legs slightly off the ground. Lean your head back on upper back flex your core. And gently push-up into cobra while keeping your glutes flexes. Repeat for reps but preform each movement slowly and controlled.

Cobra back extensions

This is the most advanced version. For beginners begin at a wall to hold on for balance or place one foot on ground to preform more of a lunge.

Single leg squats

- Bring your chin towards your chest 
- Curl your spine as you come down 
- Focus on the movement 
- Reverse the motion to come back up

Jefferson curl

- Begin with dumbbell in one hand press up overhead
- Lower opposite arm down towards the floor
- Raise back up to standing and repeat movement

Push press into windmill

- with a towel/ yoga mat/ jump rope above your head and pulling to by each end
- squeeze it down towards your rib cage 
- Bring your elbows into your ribs
- Hold at the top engaging your back

Functional full body

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