Name: Playbook - Heather Graves - Caroline BW Day 2
Uploaded: 2023-08-07T04:05:38.319Z
Duration: 60 min
Description: Caroline BW Day 2

Frog glute bridge

Tabletop press + single leg glute bridge

Feet about hip width apart, maintain steady pressure on block. Exhale as you lift hips up. Keep core engaged. Inhale as you lower hips to the ground

Use a pillow in lieu of a yoga block if you do not have one

Glute bridge + yoga block squeeze

Begin in a plank position, push back into a down dog position, reach one hand to touch the opposite toe.
Bring hand back to starting position and alternate to the other side

Down dog with alternating toe taps

Warm up

Can be done on bench, couch, or chair 

Bottom of shoulder blades or bra line in line with the corner of the bench
Feet hip width apart on the floor so that when hips are raised, knees are bent at exactly 90 degrees 

Drive one knee up so that only one leg is grounded
Drop hips to down and then drive them back up so that you create a straight line from knees to the crown of your head
Engaging the core and glutes

SL Hip Thrusts

Broad jump

Start in full glute bridge
Slowly walk feet out until legs are straight
Keeping hips elevated and core engaged 
Taking small steps out and then walking feet back up to starting position

Glute bridge walk outs

Lie on belly
Keep legs and torso relaxed and on the ground 

Tuck chin the chest, lifting shoulders slightly off the ground 

Retract and depress shoulder blades (together and down away from neck) 

Hold for 10sec each

Prone Letters (IATYW)

Begin in downdog with heels against a wall 
Walk feet onto wall
Continue to walk on your hands toward the wall until your full body is flat against it and you are in a full handstand
Slowly walk hands back out

Wall handstand walks

Reverse Plank March

Maintain neutral spine, push body away from the ground

Caroline BW Day 2

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