Name: Playbook - Latreal Mitchell - W4/D3
Uploaded: 2021-09-25T02:03:10.253Z
Duration: 45 min
Description: W4/D3

Reverse Lunge w/ Knee Drive  3 x 60 sec. (:30 each side)
Figure 4 Glute Bridge  3 x 60 sec. 
Kneeling Mid Pushup Hold  3 x 60 sec. 
Side to Side Twist   60 sec. 
Lateral Shoulder Raise  3 x 60 sec. 
Towel HS Curls   3 x 60 sec.
Side Plank w/ Reach Through  3 x 60 sec. 
Reverse Crunch  3 x 60 sec.

- Step back into a reverse lunge
-As you stand back up to extension drive the knee of the leg that was just back int a high knee position

Reverse Lunge to Knee Drive

-Lay on your back with one foot firmly on th ground with the other crossed over in  figure 4 shape
-Perform glute bridges from this position

Figure 4 Glute Bridge

-Get into a knee pushup position 
-Lower your upper body half way tot he ground and hold that position for desired time

Modified Mid Pushup Hold

-In a stationary position hop ups and down as yo rotate your feet from side to side athletically

Side to Side Twist

-Stand with your feet together and your arms at your sides 
-With slightly bent arm raise both arms up to the side laterally to head height
-Return your hands to the starting position

Lateral Sholder Raises

-Lay on your back with your heels on a towel 
-Curl your legs as the towel slides along the ground activating your hamstrings
-Return your legs to the starting position

Towel hamstring Curl

- Start in a side plank position 
- Keeping your core engaged bring your arm underneath your body
- Extend your arm above you

Side Plank w Reach Through

-Lay on your back with slightly bent legs elevated into the air
-Raise your hips up into the air and lower them back down to the ground

Reverse Crunch

W4/D3

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/D3

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