Name: Playbook - Kayla Durck - W3/D1
Uploaded: 2023-02-08T05:17:52.446Z
Duration: 60 min
Description: W3/D1

Kelly

Day 1 - Glutes/Hamstrings

- SL DB glute bridge 3 x 8-10/s
- Elevated glute bridge hold 3 x 45sec
- Lunge twist 3 x 8-10/s
- FFE split squat 3 x 8-10/s
- DB Deadlift 3 x 8-10

- Walking 30 minutes

- Lying face up on the floor, with your knees bent and feet flat on an elevated surface 
- Raise one leg up, holding a dumbbell at the hip 
- Keep your arms at your side with your palms down
- Lift your hips off the ground until your knee, hips and shoulders form a straight line
- Squeeze those glutes hard and keep your abs drawn in so you don’t overextend your back during the exercise
- Hold your bridged position for a couple of seconds before easing back down
- Complete desired reps then repeat on the opposite side

8-10 reps each side

SL Elevated DB Glute Bridges

- Lying face up on the floor, with your knees bent and feet flat on an elevated surface
- Keep your arms at your side with your palms down
- Lift your hips off the ground until your knees, hips and shoulders form a straight line
- Squeeze those glutes hard and keep your abs drawn in so you don’t overextend your back during the exercise
- Hold your bridged position for desired time

Elevated Glute Bridge Hold

- Keep your chest up 
- Step back and bring your knee down until both legs are at 90 degrees
- Twist your upper body toward your front leg and back to facing forward
- Step forward back to the initial position 
- Repeat on the opposite side
- Alternating back and forth for time or reps

8-10 reps each side

Lunge Twist

- Place front foot on top of an elevated surface
- Take a large step backward with the opposite leg
- Hold dumbbells at your sides
- Adjust rear foot forward or backward until both legs are fairly straight with slight bends in the knees
- Slowly lower rear leg until the knee is approximately 1-2 inches above the floor
- Use the front leg to push off until you reach the starting position
- Complete desired reps then repeat on the opposite side

8-10 reps each side

FFE DB Split Squat

- Stand tall, holding a dumbbell in each hand just forward of the body
- Slowly lower the dumbbells with a slight bend in your knees, hinging at the hips and keeping your back straight
- Lower the dumbbells until you feel a slight stretch in your hamstrings
- Drive your hips forward and use your glutes and hamstrings to power back to standing position

DB Deadlifts

- Walk for desired time, calories or distance

Treadmill Walk

W3/D1

Great first workout to get back on it. Good mix of body weight and weighted exercises.

Lilly

W1/D1

Kacie

Great arm workout! Definitely felt the burn!!

Katie

Audge

W1/D2

W1/D3

I liked how this workout was easy and challenging at the same time. Thanks Kayla :)

Maria 

This one was super challenging for me. I could only do 1/2 the reps on most of these. That’s okay though… at least I’m moving! 😁

W3/D1

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