Name: Playbook - Mia Rae - W3 D3
Uploaded: 2023-03-01T19:36:56.901Z
Duration: 27 min
Description: W3 D3

- 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 bench or a chair 
- Place 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 Ups - Bench

- Start by laying down on your stomach 
- With your arms over head make a circle with your hands going down to your back until yours hands are in a “handcuff” position
- Circle your arms back over head and repeat

Prone Overhead to Handcuffs

- Start on your hands and knees 
- Elevate one arm and the opposite leg
- Tuck in both your elbow and your knee before extending back out
- Complete desired reps then repeat on the opposite side

💜 Modification 💜
- This exercise can be done by elevating just one arm or one leg at a time if you need more stability.

Bird Dog

- Raise one leg off the ground
- Push through your heel to raise your hips
- Engage your glutes as you lift
- Lower back to starting position

Single Leg Glute Bridge

W3 D3

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

W3 D3

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