Name: Playbook - Lina Lux - W2/D2 Full Body
Uploaded: 2021-12-10T16:34:53.313Z
Duration: 40 min
Description: W2/D2 Full Body

Keep your whole body stable and firm when executing the twist jumps.

Your feet should move in the opposite direction to your arms.

Twist Jumps

When executing the swimmer movement, lift your shoulders, torso and legs off the floor while squeezing your glute muscles and bringing your elbows towards your waist. 

Tense all those muscles and hold for one second at the top.

Swimmer Variations

Keep your arms and back straight at all times.

Squeeze and hold glutes for one second on the upward movement.

Single Leg Crab Hip Thrusts

Keep your back straight at all times.

Focus most of the weight on the heels of your feet to engage your glute muscles as much as possible.

Squat To Toe Touch

Breathe steadily and deeply. Exhale with each twist, and inhale to return to the center.

For more stability, cross your lower legs.

Maintain a straight spine, and avoid slouching or rounding your spine.

Russian Twist

Your elbows should line up directly underneath your shoulders. Toes on the ground.

Squeeze your glutes and tighten your abdominals.

Look down at the ground. This is a good prompt for maintaining a neutral neck position.

Plank

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I’m halfway through the glute guide and I can already see such a big difference! Can’t wait to see the full result! Thank you so much!

W2/D2 Full Body

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