Name: Playbook - Latreal Mitchell - W4/D1
Uploaded: 2021-09-25T02:03:10.258Z
Duration: 45 min
Description: W4/D1

Static Squat w/ Punching   3 x 60 sec.
Scapular Retraction w/ alt step  3 x 60 sec. 
SL Glute Bridge  3 x 60 sec. 
Jump Rope  60 sec. 
Quadreped Kick Through  3 x 60 sec. 
Lateral Lunge to Front Raise  3 x 60 sec. 
Modified Side to Side Pushup  3 x 60 sec. 
Active 8 Point Plank  60 sec.

-Stand in a static squat position and alternate forward punches

Static Squat Front Punches

-Step backing a stagger stance as you retreats your scapula at the same time
-Reverse the movement back to the starting position

Scapular Retraction Alt Step Back

- Raise one leg off the ground
- Push through your heel to raise your hips
- Engage your glutes as you lift
- Lower back to starting position

Single leg glute bridge

-Perform side to side pivot jump rope motion while moving our arms as you would with a rope

Jump Rope

- Start with your hands underneath your shoulders and leg bent with your knee close to the ground
- Raise one hand and extend your opposite leg
- Repeat on the opposite side 
- Keep your core engaged

Quadruped kick through

-Stand with your feet together
-Step out to the side into lateral lunge as you raise your arms up to the front 
-Reverse the movement back to the starting position

Lateral Lunge to Front Raise

-Start in a knee pushup position 
- Lower yourself to the ground as you lean to one arm adding more focus on one side over the other
-Alternate back and forth side to side

Modified Side to Side Pushup

- Elbows under shoulders and hands out front
- Keep entire body tight as you hold position
- Drop your knees to the floor and pause 
- Extend your knees lifting them back to plank position

Active 8 Point Plank

W4/D1

Melody

I love the time spent in each pose, it’s been a bit since I’ve done yoga and this felt both challenging, and a good pace to start up again.

W4/D1

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