Name: Playbook - Lucy Lismore - W4/D2 Week 4 - Workout 2
Uploaded: 2022-10-20T16:58:19.527Z
Duration: 45 min
Description: W4/D2 Week 4 - Workout 2

Workout:
Dumbbell Bulgarian Split Squat
Dumbbell Heel Raises
Dumbbell Single Leg Deadlift
Half Kneeling Shoulder Press
Up & Down 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

- Place one foot behind you on a step, stool or box
- Hold either 1 or 2 dumbbells and perform a lunge pressing your weight equally through your front foot
- Aim to keep your chest up and core engaged throughout the movement and perform the specified reps for each side

Dumbbell Bulgarian Split Squat (Each side)

- Hold a pair of dumbbells by your waist and place your toes on the edge of a step/stool or large book
- Allow your heels to drop down and pushing your weight through your toes lift your heels as high as possible
- Return to the starting position and repeat

Dumbbell Heel Raises

- Hold a dumbbell in each hand and stand in a split stance with one foot slightly in front of the other
- Hinge at the hips, keeping straight spinal alignment with a slight bend in your front knee until the dumbbells tap the floor
- Spreading your weight equally through your front foot come back up to standing

Dumbbell Single Leg Deadlift (Each side)

- 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)

- Start in a high plank position with hands directly below your shoulders
- In a controlled movement walk your arms down to an elbow plank position and then push back up to your high plank
- Alternate the arm you lead with for the specified number of reps

Up & Down Plank

W4/D2 Week 4 - Workout 2

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I like that it didn’t have any equipment

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