Name: Playbook - Lucy Lismore - W4/D3 Week 4 - Workout 3
Uploaded: 2022-10-20T16:58:19.532Z
Duration: 45 min
Description: W4/D3 Week 4 - Workout 3

Jasmine

Ilsa

Workout:
Front Foot Elevated Lunge
Dumbbell Single Leg RDL
Cossack Squat
Dumbbell Single Leg Deadlift
Copenhagen Plank
Lying Single Leg Hamstring Curl

Equipment:
Dumbbells
Block/Thick Book
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

- Place your front foot on a block, high book or step and step your rear foot back.
- Perform a lunge stopping your knee just before it reaches the floor.
- Push back up through your front foot to come back up to standing.
- Repeat for the specified number of reps on each side.

Front Foot Elevated Lunge

- Stand with your feet shoulder width apart and knees slightly bent and raise one leg off the floor behind you
- Hinge at your hips, and lower the dumbbells toward the floor
- Lift back up engaging your glutes
- Complete for the specified number of reps on each side

Dumbbell Single Leg RDL (Each side)

- Begin with your feet in wide stance, and toes slightly turned out
- Keep one leg straight and bend at the knee, reaching your hands in front of you 
- Push your hips back as you come down
- Repeat for the specified reps each side

Cossack (each side)

- 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

- Place the inside of one foot on a box, stool or chair
- Lift your bottom knee/leg off the ground and keep pushing your hip up towards the ceiling
- Make sure to keep your core strong and bend your knee to modify
- Repeat for the specified time on each side

Copenhagen Plank

- Start in the top of a glute bridge position 
- Put your weight into one heel and slide that leg out to an extended position
-Draw the heel back in to he starting position and repeat on the other side
- Repeat for the specified number of reps on each side

Lying Single Leg Hamstring Curl (Each side)

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