Name: Playbook - Lucy Lismore - Week 2 - Workout 1
Uploaded: 2022-01-04T11:32:20.743Z
Duration: 15 min
Description: Week 2 - Workout 1

Alice

Marianne

Warm Up Circuit (Repeat once)

Main Workout Circuit (Repeat 3 times):

1. Inchworms
2. Switching Feet
3. Plank to pike Toe Taps
4. Back Extension
5. Alternating Side Lunge with Reach
6. Side to Side Bear Crawl

60 seconds rest

Repeat this circuit once to get your body ready and prepared for the workout ahead!

Arm Circles

Windmill

Hamstring Warm Up

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

Wrist Circles

Warm Up Circuit

Perform all 6 exercises for 30 seconds with as little to no rest. 

Once you have completed the circuit take 60 seconds rest.

Repeat the circuit for a total of 3 times.

Stand with your feet close together. Stretch down and put your hands on the floor directly in front of you. This will be your starting position.

Begin by walking your hands forward slowly, alternating your left and your right. As you do so, bend only at the hip, keeping your legs as straight as possible.

Keep going until your body is parallel to the ground in a pushup position.

Now, keeping your core engaged and minimising  any side to side movements walk your hands back towards your feet.

Stand up straight and repeat for the specified time.

Inchworms

Place your feet just wider than hips distance.

Jump and land with your feet facing left while maintaining a strong core and with your face still facing forwards. 

Return to the central position and jump to the right.

Continue repeating this for the specified time.

Switching Feet

Start in a plank position with your hands below your shoulders and eyes slightly in front of your hands.

Press back and reach your right hand to your left foot.

Draw your chest forward to return to the starting position and repeat on the other side alternating for the specified time/reps.

Plank to Pike Toe Taps

Lie on a mat on your stomach and straighten your legs behind you.

Place your elbows on the ground and slide your shoulders down.

Lift your upper back, pressing your hips into the mat. 

Lower to starting position and repeat for specified reps.

Back Extension

Take a wide step to one side with your leading leg foot facing out approximately 45 degrees and raise your hands above your head.

Sit back over that leg, aiming to keep your chest up and face forward. Your knee should bend in the same direction as your toes. 

Push your weight through the heel and step to return to the starting position and repeat on the other side alternating for the specified reps.

Alternating Side Lunge with Reach

Start in a table top position with your hands below your shoulders and knees beneath your hips and a neutral spine.

Maintaining this position lift your knees around an inch off the floor and while trying to maintain this position move your body one step to the the right.

Take a step to the left back to the starting position and continue alternating direction for the specified time.

To modify perform a quadruped hold.

Side to Side Bear Crawl

Main Workout

Week 2 - Workout 1

Really good but my wrists were hurting. Would love to know how to work on strengthening my wrists

Yaso

Marisol

Noelani

Week 1 - Workout 1

Most challenging and difficult workout I’ve done this far on this app. Was very tempted to quit, but managed to push through.

I have to stay I really love a HIIT (circuit) workout more than a repetitious workout. I’m just aggressive that way 😂

Spring Beddome

Week 1 - Workout 2

Wanted to quit after the 1st round. Difficultly challenging!

Michele

Week 1 - Workout 3

Andrea

my favorite workout so far! please do more combat based workouts💙

This one went very good! No gasping for air

Emily

Week 1 - Workout 4

Let it be known, I am gonna do burpees till I hate them no more

Week 2 - Workout 2

Caelan

hated this one today won't lie found it hard got me sweating but glad i did it! thanks

janine

Never under estimate the power of a bodyweight workout😉

Week 2 - Workout 3

Week 2 - Workout 4

The exercises don’t time and progress automatically, you constantly have to press the app

Week 2 - Workout 1

Community

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