Name: Playbook - Meredith Mack - Week 1 : Day 1
Uploaded: 2022-01-03T17:25:53.712Z
Duration: 30 min
Description: Week 1 : Day 1

I assume single leg work switch do six on each side? Odd without music or hearing your voice keeping it fresh, exciting, and Meredith. Let’s Go! I am all in day one 11 more to go!💪💪

Chad Sugimoto

- Can be done with bodyweight only or holding one dumbbell horizontally or vertically (whichever feels most comfortable) 
- Slowly lower into squat, keep chest lifted and back strong 
- Only come up halfway 
- Go back down into your squat before standing all the way back up

One and a Half Squat

- 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 of front foot 
- Keep chest tall 
- Stop if you feel pain or discomfort in your knees

Stationary Lunge

Squat/Lunge

- Place feet close together on stability ball, arms by your side for support and stabilization 
- Raise hips off the floor (if this step is challenging just focus on lifting and lowering hips) 
- With hips off floor bend knees and squeeze backs of your legs 
- For more of a challenge, raise hips higher as you bend knees in 
- Keep hips high as you extend legs out

Hamstrings - Stability Ball

- Maintain a solid, "flat" back position 
- Hold dumbbell in same hand as standing leg 
- Slowly tilt forward as you raise your back leg, like a seesaw 
- Pause, engage glute and hamstrings on your standing leg to return to starting position 
- If balance is a challenge, place hand on a chair or other stable surface

One Leg Glute/Ham Tilt

Hamstring Superset

- Place hand on wall or chair for support 
- Keep torso strong and slightly tilted forward 
- Squeeze glutes as you extend and lift one leg behind you 
- Keep standing leg firm, engaged, and slightly bent

Hip Extension with Resistance Loop

- Place a fabric or rubber loop above knees 
- Hand on wall or other stable surface
- Slowly squeeze leg out to the side maintaining a foot parallel position (don't turn toes out or in) 
- Maintain a strong torso, don't tip to the side as leg moves out

Week 1 : Day 1

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