Name: Playbook - Kayla Sileo - Wk5/d2
Uploaded: 2022-10-03T18:41:09.180Z
Duration: 45 min
Description: Wk5/d2

Plank knee taps

Lying hip circles

- Position yourself on your hands and knees
- Keeping your knee in a bent position
- Lift your knee away from the midline of the body
- Pause at the top of the motion 
- Slowly return to the starting position

Fire hydrants

Alternating lunge

Alternating lunge with overhead reach

Activation core and hips

Sprint

-perform regular push-ups on bosu ball 
-if you do not have access to a bosu ball perform a different variation of a push-up

Bosu Ball Push-ups

-Start with a dumbbell in each hand down at your sides
-curl the dumbbells up
-at the top of the curl turn your palms to face away from you and press overhead 
-return to start position and repeat

Curl to Press

- Keep arms fully extended and core tight

Cable cross over flies

Dumbbell Cross Curls

- Lying face down on the ground, arms and legs extended
- Raise both your arms and your legs 
- Engaging your glutes as you lift
- Pause at the top
- Lower back to starting position

Supermans

Dead bugs 
Toe touch
Single leg toe touch

Wk5/d2

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