Name: Playbook - Lucy Lismore - W2/D1 Week 2 - Workout 1
Uploaded: 2022-10-20T16:58:19.502Z
Duration: 45 min
Description: W2/D1 Week 2 - Workout 1

Elaine

Workout:
Goblet Squat
Single Leg Glute Bridge
Supermans
Alternating Reverse Lunge
Clam Hip Lifts
Quadruped Hold

Equipment:
1 Dumbbell
Mat

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

- Hold a weight at chest height
- Push your hips back and keep your chest up as you sit back aiming to keep your knees pointing in the same direction as your toes
- Reach parallel and push through your heels to come up.

Goblet Squat

- Raise one leg off the ground
- Push through your heel to raise your hips
- Engage your glutes as you lift
- Lower back to starting position

Single Leg Glute Bridge (Each side)

To begin, lie straight and face down on the floor or exercise mat. Your arms should be fully extended in front of you. This is the starting position.

Simultaneously raise your arms, legs, and chest off of the floor and hold this contraction for 2 seconds. Tip: Squeeze your lower back to get the best results from this exercise. Remember to exhale during this movement. Note: When holding the contracted position, you should look like superman when he is flying.

Slowly begin to lower your arms, legs and chest back down to the starting position while inhaling.

Repeat for the recommended reps.

Supermans

- 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 (Each Side)

- 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 and simultaneously lift your hip towards the ceiling.                                                                                      
- Maintain contact between your feet throughout the movement
- Repeat for the specified number of reps on both sides

Clam with Hip Lift

Quadruped Hold

W2/D1 Week 2 - Workout 1

Sara

Alondra Moreno Valles

W1/D1 Week 1 - Workout 1

W1/D2 Week 1 - Workout 2

I like that it didn’t have any equipment

Carla

W1/D3 Week 1 - Workout 3

W2/D2 Week 2 - Workout 2

Carrie-Anne

W2/D3 Week 2 - Workout 3

That last one is a killer…but I made it

W2/D1 Week 2 - Workout 1

Community

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