Name: Playbook - Lucy Lismore - W1/D3 Week 1 - Workout 3
Uploaded: 2022-10-20T16:58:19.499Z
Duration: 45 min
Description: W1/D3 Week 1 - Workout 3

I like that it didn’t have any equipment

Carla

Workout:
Static Lunge
Bodyweight RDL
Side Lunge Tap Down
Prisoner Squat
Modified Side Plank
Lying Hamstring Curl

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

- Begin with one foot back
- Lower down to 90 degrees and rise back up to the starting position
- Repeat for the specified reps each side

Static Lunge (Each side)

- Start with your hands on your thighs with feet hip distance apart
- Slowly run your hands down your legs, with a slight bend in your knees, bending at the hips and keeping your back straight
- Lower weight until you feel a slight stretch in your hamstrings
- Drive your hips forward and use your hamstrings to power back to standing

Bodyweight RDLs

- Take a wide stance with toes facing in the same direction as knees
- Keeping your chest up, sit back into a side lunge with your knee tracking over your toes
- Push back through your bent leg to come back to standing and repeat for the specified number of reps on each side

Side Lunge Tap Down (Each side)

Prisoner Squat

Modified Side Plank (Each side)

- Start in the top of a glute bridge position 
- Put your weight into one heel and slide that leg out to an extended position
-Draw the heel back in to he starting position and repeat on the other side
- Repeat for the specified number of reps on each side

Lying Single Leg Hamstring Curl (Each side)

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