Name: Playbook - Meredith Mack - W1/D2
Uploaded: 2022-03-20T20:06:04.518Z
Duration: 40 min
Description: W1/D2

- Hold DB vertically if that feels ok 
- Maintain strong, stable spine, shoulders pulled back 
- Bend knees and hips simultaneously 
- Don't allow weight of DB to shift your spinal position 
- Press feet down into the floor to return to standing position

Squat - DB Center - Wider Stance

- Set up with one foot forward, one foot back. Feet should be hip distance apart (not in line with each other) 
- Heel in the back is elevated
- Slowly bend knees lowering back knee towards the floor and bending front knee while maintaining solid foot placement on the ground 
- Keep chest tall 
- Stop if you feel pain or discomfort in your knees

Lunge - Stationary

- Engage hamstrings/backs of upper legs 
- Focus on keeping hips/pelvis stable and unmoving
- Think about moving up heels toward ceiling first and then around and in towards pelvis

Prone Hamstring Curl

- Stay in control of the weight 
- Maintain knee alignment in direction of feet (don't allow knees to dive in toward center) 
- Slowly lower with control
- Maintain strong, stable torso/spine position 
- Pause momentarily before pressing weight back to starting position

Leg Press - Sled 45 Degree

- If you're lucky enough to have a seat belt, use it! 
- Otherwise maintain hips solidly in the seat throughout the exercise 
- Tighten legs to move the pad forward and up toward the ceiling 
- Keep legs tight as you lower back to starting position

Leg Extension - Machine

- Maintain a relatively straight leg position 
- Maintain a stable, "flat", neutral spine 
- Lengthen through the backs of your legs and think about hinging from your hips to lower towards the floor 
- Press calves up and into the leg pad and engage glutes and backs of your legs to move back up to starting position

Hip Extension - 45 Degree Extension Bench

W1/D2

Chad Sugimoto

W1/D1

Beautiful walk in Central Park. I never been. I know perfect tour guide. 😉 I might have went over the top 3:30hrs outdoors on bike.

W1/D3

W2/D1

W2/D2

Meredith honest could easily be sprint interval training set from any running coach. Warmup different sprint intervals from speed to on/off vary rest and end cool down. Knowledge of fitness always sharing we are all blessed!! Love and positive vibes!!

W1/D2

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