Name: Playbook - Meredith Mack - Week 2 : Day 1
Uploaded: 2021-12-28T14:59:30.734Z
Duration: 30 min
Description: Week 2 : Day 1

Chad Sugimoto

- Place your back against ball (ball is against the wall)
- Feet should be slightly in front of hips so that it feels like you are slightly leaning back against the ball 
- Slowly lower into squat keeping chest lifted and allowing your hips to slightly travel back following the curvature of the ball 
- Pause for a moment at the bottom before returning to starting position

Stability Ball Squat

- Keep your chest up and hold dumbbells at your sides
- Step back into lunge
- Press off the floor with back leg to return to starting position

Reverse Lunge

Squat/Lunge 2

- Place feet on Stability Ball or other elevated surface (chair, couch, table) 
- Knees and hips bent at approximately 90 degree angle 
- With arms by your side, press hips up towards ceiling and squeeze hamstrings and glutes

Stability Ball Hip Bridges

- Slowly lower dumbbells with a slight bend in your knees, bending at the hips and keeping your back straight/neutral
- Lower weight until you feel a slight stretch in your hamstrings and before back starts rounding or shifting 
- Press feet down into the floor and drive your hips forward
- Engage and connect to your hamstrings as you return to standing

Straight-ish Leg Deadlifts

Glutes/Hams 2

- 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

- Place loop (rubber or fabric) right above knees
- Bend bottom leg to create a more stable base 
- Slowly raise top leg off the floor
- Maintain body position 
- Keep leg in a neutral position (don't turn in or out)

Side Lying Hip Abduction

Squat/Hips

Week 2 : 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!💪💪

Week 2 : Day 1

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