Name: Playbook - Luna Castilho - New home routine
Uploaded: 2022-10-08T02:37:54.451Z
Duration: 45 min
Description: New home routine

Denise

Runners stretch

Inchworm to World Greatest Stretch

Cats and Cows

Cats and Cows (inverted hand hands)

Downdog to plank

- Begin supine with knees bent 90 degrees
- Straighten one leg and arm at a time

Deadbugs

Warm up

Bridges

- Lay on the floor with your legs bent
- place dumbbell on your hands, chest level
- Push through your heels bringing your hips up as the same time press your dumbbells up 
- Squeezing your glutes 
- Lower back to starting position

Glute bridge

Single Leg Bridges

Bridge marches

Dumbbell marches

Single leg Hammer curl

Single leg scaption

- Position a band around your legs
- With the knees and hips slightly bent, feet shoulder-width apart, and the head and chest up.
- Staying low, take a slow, lateral step. Keep your toes pointed forward and stay low. 
- Make sure to keep pressure on the band the whole time.
- Feet is pointing forward, knee is aligned with second and third toe.

Tube walking

Goblet Squats

Deadlifts

Weighted Single Leg Romanian deadlifts

Part one

Alternating Frontal lunges

The idea of this is to stabilize yourself before reaching for your feet. Not to do as fast as possible, but as controlled as possible

Skiers with Stabilization

- row on the right 
- row on the left
- double arm row 
That’s one rep *

- keep your spine on a neutral position

New home routine

Community

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