Name: Playbook - Heather Graves - Caroline BW day 1
Uploaded: 2023-08-07T03:45:15.741Z
Duration: 60 min
Description: Caroline BW day 1

90/90 stretch

Activation air squat

Hands directly under shoulders, knees under hips. Spine stays neutral. Knees should only hover about 2 inches above the ground

Crawl hold

Press one fist into your other hand
Push elbows down toward the floor
Screw feet into the ground
Actively pull your thighs together
Sharp inhale, practice bracing for the lift 
PULL yourself down to the squat
Exhale sharply through the mouth and you extend back to standing

Body weight squat

Squat Jump

Maintain neutral spine 
Keep arms straight as you push body away from the ground and slowly lower it back down at your shoulders

Crawl hold + protraction

Reverse lunge straight into a forward lungs

Pillar Lunge

'- Start in a plank position 
- Using your scapula (shoulder blades) to initiate movement 
- Lower your body then press yourself back up
- Keep core engaged

Scapula push up

Starting in plank position, perform a push up, then alternate touching your hand to the opposite shoulder 
Keep hips level and core engaged

Push Up + Shoulder Tap

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

Keep spine neutral 
Bring knees and hips to 90 degrees 
Protract shoulders (reach up to the sky) 
Inhale as you extend opposite hand and leg
Exhale as you bring arm and leg to starting position

Dead bug

Supine scorpion

Side lying, with top leg’s hip and knee at 90 degrees over a foam roller. 
Reach to park forward and then rotate that arm toward the sky and eventually to the floor so that you are rotating through your upper back, aiming to place your shoulder flat on the floor

Thoracic Rotation

Arms at shoulder level. Reach foot for opposite hand

Caroline BW day 1

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