Name: Playbook - Lucy Lismore - W1/D1 Week 1 - Workout 1
Uploaded: 2022-10-20T16:58:19.491Z
Duration: 45 min
Description: W1/D1 Week 1 - Workout 1

Sara

Alondra Moreno Valles

Workout:
Bodyweight Squat
Glute Bridge
Reverse Hyperextension
Alternating Reverse Lunge
Clams
Quadruped Hold

Equipment Required:
Mat
Bench

Figure 4's

Lying on your back, bend at the knees, and plant your feet into the floor.

Press into the floor with your feet to raise your hips, and squeeze your glutes at the top of the movement.

As you press, exhale gently to engage your abs, putting less pressure on your lower back.

Glute Bridge

Plank to Pike Toe Taps

Indian Squat with Thoracic Mobility

Warm Up

- Stand with feet shoulder width apart
- Lower in to the bottom of a squat pushing your hips back and down
- Stand up out of squat to full hip extension keeping your chest up
- Your knees should be inline with your toes

Bodyweight Squat

- Begin in a prone position with your legs off a box or bench
- Bring your legs from a wide position back together in the center with your knees bent
- Keeping your back in a neutral position

Reverse Hyperextensions

- From a standing position a big step back 
- Drop your back knee towards the floor until both legs are bent at 90 degrees
- Press your weight back through the front foot to get back to the starting position
- Switch legs and repeat for the specified number of reps

Alternating Reverse BW Lunge

- Flex the hips to 45 degrees and the knees to approximately 90 degrees 
- Initiate the movement by abducting your top leg
- Push your knee away from the midline of your body                                                                                        
- Maintain contact between your feet throughout the movement
- Repeat for the specified number of reps on both sides

Clams

Quadruped Hold

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