Name: Playbook - Lucy Lismore - W4/D1 Week 4 - Workout 1
Uploaded: 2022-10-20T16:58:19.524Z
Duration: 45 min
Description: W4/D1 Week 4 - Workout 1

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

Equipment:
Dumbbells
Step/table/chair
Map

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

Set up for a squat holding your hands at your shoulders (add light weight to make it harder).
   
Flex at the knees and push your hips back as you come down.

Keep your chest up, core engaged and weight in your heels throughout the movement.

Pause at parallell and extend you legs to come back up.

Squat Thrusters

- Place your upper back on the bench
- Push through your heel raising your hips 
- Engage your glutes at the top
- Repeat for the specified number or reps on each side

Single Leg Hip Thrust (Each side)

- 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)

W4/D1 Week 4 - Workout 1

Sara

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I like that it didn’t have any equipment

Carla

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Elaine

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Carrie-Anne

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That last one is a killer…but I made it

W4/D1 Week 4 - Workout 1

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