Name: Playbook - Lucy Lismore - W1/D2 Week 1 - Workout 2
Uploaded: 2022-10-20T16:58:19.495Z
Duration: 45 min
Description: W1/D2 Week 1 - Workout 2

Workout:
Rear Foot Elevated Split Squat
Step Up
Heel Raise
Wall Sit
Half Kneeling Shoulder Press
Plank

Equipment Required: 
Step/Chair
Block/Large Book
Dumbbell (optional)

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

- Start with your back foot on a step, book or block
- Bring your back knee down towards the ground
- Lower down until both legs are at 90 degrees
- Push through your front leg engaging your quads and glutes to come up
- Repeat for the specified number of reps on both sides

Rear Foot Elevated Split Squat (Each Side)

- Stand in front of a box
- Step up to full extension
- Keep your chest up
- Lower to ground and repeat for the specified number of reps on each side

Bodyweight Step Up

- Stand on a step or thick book with weight in your toes and heels free to move behind the step
- Drop your heels low and using your toes press your weight up to raise your heels as high as possible
- Return to the starting position and repeat for the specified reps

Heel Raises

- Sit against a wall with your legs and hips bent at 90 degrees
- Raise your hands above you head against the wall and draw your elbows down towards your waist and then slide then back up to above your head
- Repeat this for the specified time

Wall Sit

- From the half kneeling position perform a single arm dumbbell or kettlebell press
- Press from the same side with the down knee
- Repeat for the specified number of reps on both sides

Half Kneeling Shoulder Press (Each side)

- Hands directly under your shoulders
- Back is not flat, upper back slightly rounded and crunch your abs
- Keep entire body tight as you hold position for time

Plank

W1/D2 Week 1 - Workout 2

Sara

Alondra Moreno Valles

W1/D1 Week 1 - Workout 1

I like that it didn’t have any equipment

Carla

W1/D3 Week 1 - Workout 3

Elaine

W2/D1 Week 2 - Workout 1

W2/D2 Week 2 - Workout 2

Carrie-Anne

W2/D3 Week 2 - Workout 3

That last one is a killer…but I made it

W1/D2 Week 1 - Workout 2

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