Name: Playbook - Mia Rae - The Complete Circuit
Uploaded: 2023-05-31T06:43:15.619Z
Duration: 37 min
Description: The Complete Circuit

Warm-Up, Full Body Workout, and Cool Down

- Stand upright with your feet facing forward. 
- Swing your arms out into a T position and then cross your arms in front of your body. 
- Alternate which arm goes on top with each arm swing. 
- Use your chest and upper back muscles to control the movement. You should feel a slight stretch in your chest when opening up into a T. 

💜 Trainer Tip 💜
- Squeeze your shoulder blades together when bringing your arms out to the T position.

Arm Swings

- Start in a standing position 
- Bring your arms out in a T and use your hands to draw large circles in a forward motion.

Arm Circles - Front/Big

- Start in a standing position 
- Bring your arms out in a T and use your hands to draw large circles in a backwards motion.

Arm Circles - Back/Big

- Stand forward with hand on a wall for added stability or with your hands on your hips
- Swing one leg in front of your body to your full range of motion
- Each leg swing should be done in a controlled manner 
- Squeeze your core and quad muscles for stability and activation

Front Leg Raise

- Stand up right with hand on hips or hold onto a chair/wall for balance 
- Lift one leg to the side 
- Keep the core tight and squeeze your glute at the top
- Slowly lower back down
- Repeat on the other side

Lateral Leg Raise

- Stand with your hands on your hips or on a wall/chair for added stability 
- Draw your bellybutton to your spin
- Lift one leg behind you while slightly rotating the lifted foot 45 degrees
- Squeeze your glutes at the top 
- Lower your leg back down and repeat

Standing Hip Extension

- Lean your upper body against a wall 
- Feet should be place slightly away from the wall 
- Pull your toes up 
- Slowly bring toes back to the floor

Toe Raises

- Stand straight with feet hip distance apart
- Hands at the hips or on a wall for balance 
- Slowly raise the heels until all your weight is on the ball of the foot in a pointed position
- Lower down slowly and repeat

Heel Raises

Warm-Up

- Lay on the floor with your legs bent
- Push through your heels bringing your hips up 
- Squeezing your glutes 
- Lower back to starting position

💜 Trainer Tip 💜 
- Lower your hips back down as slowly as you can to get the most out of this exercise.

Glute Bridge

- Lift your legs so your knees are directly over your hips
- Slowly lower your arms and extend your legs until they’re just above the floor
- Bring them back to the starting position 
- Repeat for desires reps or time

Advanced Dead Bug

- Start laying on your stomach 
- Bring arms over head
- Bend at the elbows until your arms hit a 90 degree angle
- Retract shoulder blades down and kiss those shoulder blades together with each rep 

💜 Trainer Tip 💜 
- Use a pillow or towel under your face to help keep your neck in a neutral and comfortable position

Prone Overhead to Box

Round 1

- Stand in front of a box or any STABLE elevated surface(box, bench, or steps are all great options)
- Step up to full extension and drive up with the opposite knee
- Keep your chest up and core tight 
- Lower to ground and repeat 

💜 Trainer Tip 💜
- Start with a lowest height available to you and gradually go up in height as your progress

Step Ups - Sagittal Plane

- From a standing position take one giant step back
- Drop your back knee towards the floor until both legs are bent at 90 degrees
- Reverse the movement back to starting position 
- Complete desired reps then repeat on the opposite side

Reverse Lunge

- Start in a high plank position 
- Wrists under shoulders 
- Push up through the shoulders 
- Hinge at your hips to bring your booty to the sky aiming for a downward position while tapping the opposite hand and foot
- Return to a plank position 
- Repeat on the other side

Plank to Downward Dog Taps

- From a high plank position, hands under shoulders 
- Bending at the elbows, lower your chest towards the floor 
- Elbows should be going back towards your feet and staying close to your body 
- Extend your arms to come back up

💜 Modification 💜
- Bring knees to the floor for added stability

Push Up - Tricep

Round 2

- Start with a wide stance pointing your feet out 
- Push your hips back as you come down
- Keep your chest up and core tight 
- Push through your feet and glutes to come back up

Sumo Squats

- Begin with feet wide and toes slightly pointed out
- Press hips back and lower down until knees are 90 degrees
- Raise one heel for desired reps or time 
- Come back to starting position
- Repeat in opposite side

Sumo Squat w/ Heel Raise

- Start with your hands just outside the shoulders 
- Bend at the elbows to come down 
- Keep your core tight as you come down 
- Extend your arms engaging your chest as you come up

💜 Modification 💜
- Bring knees to the floor for added stability

Push Up

- Hands directly under your shoulders
- Hold a push up position pushing your body away from the floor while squeezing your core 
- Keep entire body tight as you hold position for desired time

💜 Modification 💜
- Knees can be placed on the floor for added stability

High Plank Hold

Round 3

- Bring your arm up and over to grab your head. 
- Gently guide your ear to your shoulder until you feel a slight stretch in your neck. 
- Hold the stretch for 30 seconds and repeat on the other side. 

💜 Trainer Tip - Bring your shoulder blades down to your back pocket to avoid your shoulders from creeping up.

Static Neck Stretch

- Stand against an object or wall and form a 90 degree angle with your a
- Draw in the belly button 
- Slowly lean forward until a stretch is felt in the chest 
- Hold for desired time

Static Pectoral Stretch

- Stand arms distance in front of a wall. 
- Put your hands on the wall and push yourself away from the wall. 
- Keeping your spine and neck in a neutral position, bend at your hips, and bring your armpits to the floor. 
- Hold Stretch for 30 Seconds

Static Thoracic Extension - Wall

- Stand in a straddle stance with feet MORE than shoulders-width apart and both feet pointed straight ahead. 
- Bring your bellybutton to your spine and slowly lunge to one side until you feel a stretch in the groin area. 
- Hold for 30 Seconds

Static Adductor Stretch

-Kneel with front and back legs bent at a 90 degree angle 
- Keep the chest up with a neutral spin 
- Tailbone should be pointed down to the floor while squeezing the glute muscle to push the hip forward 

💜 Trainer Tip 💜
- Place a foam pad or a pillow under the knee for added comfort

Static Kneeling Hip Flexor Stretch

- On one knee with the opposite leg extended in front of your body
- Heel to the ground and toes pointed up to the ceiling with your extended leg
- Hinge forward at the hips bringing your chest down towards your extended leg

Static Kneeling Hamstring Stretch

- Sit in a straddle position 
- Walk your hands forward until you feel a slight stretch 
- Hold for desired length of time

Straddle Stretch

- Start sitting in a straddle position 
- Bring one hand to your foot 
- Bring the opposite arm up and over reaching for the same foot
- Hold for desired time and repeat o. The other side

Straddle Stretch - Side

- Start in a seated position with your legs bent and heels touching(like butterfly wings)
- Grab your feet or shines to pull yourself forward until you feel a slight stretch 
- Hold for desired length of time

Butterfly Stretch

Cool Down

The Complete Circuit

20 Minute Circuit

Just getting back into a routine. I did one round of each just to ease in. But I’ll go back and do the three rounds once I get a little more adjusted. Thank you for a good sweat!

The Complete Circuit

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