Name: Playbook - Lucy Lismore - W3/D1 Week 3 - Workout 1
Uploaded: 2022-10-20T16:58:19.513Z
Duration: 45 min
Description: W3/D1 Week 3 - Workout 1

That last one is a killer…but I made it

Jasmine

Workout:
Dumbbell Front Squat
Hip Thrust
Reverse Hyperextension
Dumbbell Reverse Lunge
Clam with Hip Lift
Quadruped Hold with Leg Lift

Equipment:
Dumbbells

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 dumbbells at shoulder height
- Push your hips back and keep your chest up as you come down
- Reach parallel and extend your legs to come up

Dumbbell front squat

- Place your upper back on the edge of the box 
- Think about tucking your tailbone under and scooping it up towards the ceiling while you bring your hips up
- Hold for 1 second and return to the starting position

Hip Thrusts

- 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

- Keep your chest up and hold dumbbells at the shoulders or by your sides
- Step back and bring your knee down until both legs are at 90 degrees
- Step forward back to the initial position 
- Repeat for the specified number of reps on both sides

Dumbbell Reverse 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

- Start in a table top position
- Lift your knees around 1 inch off the floor
- Extend one leg out towards the back of the room and return it to the starting position floating off the floor
- Extend the opposite leg out and return
- Keep alternating legs for the specified time

Quadruped Hold with Leg Lift (Each side)

W3/D1 Week 3 - 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

W3/D1 Week 3 - Workout 1

Community

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