Name: Playbook - Heather Graves - Day 2 vacay
Uploaded: 2023-06-14T20:54:17.651Z
Duration: 60 min
Description: Day 2 vacay

Complete each movement on one leg without setting down your elevated foot before moving on to the other side

Standing on one leg, quickly kick your elevated leg forward and backward without losing your balance

Sagittal Plane steamboat right leg

Balancing on one leg, kick your elevated leg side to side in front of you as quickly as you can without losing balance

Frontal plane steamboat right leg

Balancing on one leg and keeping hips level, kick your elevated leg back so that your body is in a horizontal position, then drive the elevated knee forward so that you are standing vertically on one leg

T-hold Kick through right leg

Sagittal Plane steamboat left leg

Frontal plane steamboat left leg

T-hold Kick through left leg

Steamboat Series

Side plank + clam

Starting in a elevated crawl position, maintain a neutral spine and hips level to the floor. 
Extend one leg straight back while reaching the opposite arm forward. 
Return to starting position and alternate to opposite side of the body

Crawl Hold Birddog

Frog 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

Glute bridge + yoga block squeeze

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)

Maintain neutral spine 

Press fists toward the sky (protract shoulders) 

Inhale through the nose as you drop one knee to the side, keeping hips level 

Exhale through the mouth and you bring your knee back to the starting position

Day 2 vacay

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