Name: Playbook - Lucy Lismore - W2/D2 Week 2 - Workout 2
Uploaded: 2022-10-20T16:58:19.506Z
Duration: 45 min
Description: W2/D2 Week 2 - Workout 2

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

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)

Place one foot on a bench, box or step in front of you.

Maintaining a tall posture, press off of the elevated foot with even pressure and step completely onto the bench.

At the top drive your knee towards your chest.

Lower your foot down as slowly as possible and avoid using momentum to 'bounce' off of the floor.

Step Up Kickthrough (Each side)

- Stand on a step or thick book on one leg with weight in your toe, leaving your heel free to move behind the step
- Drop your heel low and using your toe press your weight up to raise your heel as high as possible
- Return to the starting position and repeat for the specified reps on each side

Single Leg Heel Raise

- 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

W2/D2 Week 2 - Workout 2

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