Name: Playbook - Libby Petrucci - Full Body - L1
Uploaded: 2024-05-10T17:46:37.496Z
Duration: 21 min
Description: Full Body - L1

L1 is a variety of breathing, core and pelvic floor strengthening, and flexibility movements. Take you’re time and get you’re body used to moving again with these exercises and movements. Your body just went through something so tough and tho I KNOW how much you want to move and workout again, be patient and go through these knowing they will get you where you need/want to be soon

Place your hands around your ribcage, as if you were putting your hands on your hips, except higher. 

Inhale deeply through the nose – feel the air filling your tummy, rib cage, into the back and a little into the chest (360!) 

Exhale and allow the tummy, front and back ribs to contract back in towards the midline.

360 Breathing - PP

Starting on all 4s, take a beat to extend each limb out straight. 
Notice everything is steady with each extension. 
Keep hips and shoulders even the entire time

4 extensions (2 arms, 2 legs) = 1 rep

4 point Extension - PP

- Start with a wide toed out stance
- Push your hips back as you come down
- Keep your chest up 
- Reach parallel and come back up
- squeezing the ball as you exhale driving your core in,
Release the ball, fill belly with air as you inhale

Air sumo squats w/ Ball Squeeze - PP

The bear crawl hover is a great core stabilization movement - I add the downward dog in to relieve the stress from the core (it is going to take some time for this to come easy again) and also stretch the back in case the strain becomes a little painful 

Ho the bear crawl hover for 10 seconds

Bear Crawl Hover to Downdog - PP

- Begin on your hands and knees
- Round your back and tuck your chin EXHALE
- Arch your back and look forward INHALE

Cat Cow - PP

Support your lower back with these - they will help take pressure off and you’ll be able to know what level you’re at and IF you can remove the pillow or block , move to glute bridge reps

Full Body - L1

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