Name: Playbook - Mia Rae - W1 D3
Uploaded: 2023-02-28T22:37:00.252Z
Duration: 27 min
Description: W1 D3

Andrew

- 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

- 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

Standing Leg Raise - Front

- Stand with your hand on your hips or in front of 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 Leg Raise - Back

- Hold your hands at chest height or hips 
- Step to one side pushing your hips back and down
- Keep your opposite leg extended
- Push through your heel to return to starting position
- Repeat on the opposite side

💜 Modification 💜
- If you need more stability, preform in front of a table or chair
- Put hands hands on the object of your choice and preform movements slowly 
- Lower down as low as you can comfortably go

Lateral Lunge

- 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

- 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

- Lift your legs so your knees are directly over your hips
- Slowly lower one arm and extend opposite leg until they’re just above the floor
- Bring them back to the starting position 
- Repeat on the opposite side

Dead Bug

- 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

W1 D3

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

W1 D3

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