Name: Playbook - Mia Rae - W1 D1
Uploaded: 2023-02-28T20:45:38.929Z
Duration: 17 min
Description: W1 D1

For a beginner workout this is awesomesauce. Easy on my joints yet still an impact full workout. Mia gets an A+

Andrew

- 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

- Alternate lifting your knees to your hands
- Keep pace slow and steady

High Knees - Slow

- Stand with your legs shoulder width apart
- Flex your knee and kick your heel up toward your glutes
- As one leg comes down, flex your other knee and kick your other foot up toward your glutes 
- Keep pace slow and steady

Butt Kicks - Slow

- Stand feet shoulders-width apart and pointing straight ahead 
- Hips are in a neutral position 
- Lift one leg 
- Keep shoulders and hips level 
- Hold for desired time 
- Switch legs and repeat 

💜 Modifications 💜
- Hands can be places on hips to increase difficulty 
- A wall or chair can be used to help stabilize the exercise 
- To increase the difficulty even more, stand on a foam pad, half foam roll, bosu ball, balance disc, or wobble board

Single Leg Balance

- Stand in front of a chair, box, or bench
- Feet shoulder-width apart and feet pointing straight ahead 
- Keep your spine neutral, head, and chest up
- Engage your core as you sit back to sit down
- Tap you butt on the chair, box, or bench
- To come back up squeeze the glutes and hamstrings to drive your hips forward as you stand up returning to your starting position

Chair Squat

- Using a wall, 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

Push Up - Wall

- Stand with your feet shoulder width apart 
- Bring your hands to your head 
- Hinge forward at your hips until your upper body is parallel with the floor 
- Stretching hamstrings and lower back
- Stand up to the starting position and repeat

W1 D1

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