Name: Playbook - Heather Graves - Day 1 vacay
Uploaded: 2023-06-14T20:41:50.327Z
Duration: 45 min
Description: Day 1 vacay

In a lunge position, rotate upper body in the direction of the leg that is forward and reach your hand toward your back heel

Hip Flexor stretch with T-rotation

90/90 stretch

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

Begin in a crawl hold position. Cross one foot over the other, pivoting your body around one arm until you can lift your hips up to the sky and reach with your opposite arm. Slowly drop your hips and bring your feet back to their starting position and your hand back to the ground.

Thoracic Bridge

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

Keep toes facing forward
Sit back into your hips 
Aim for depth

Lateral Lunge

Keep back knee elevated only 2 inches above the ground 

Maintain neutral spine with a slight forward lean

Lunge hold

- Start with your hands on a box
- Perform a push-up
-elbows come out to about 45 degrees from your body
- Keep your core engaged

Incline push up

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

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

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 hips level
Push- the ground away from you with the hand that is grounded

Day 1 vacay

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