Name: Playbook - Michelle Woolfolk - WK1&2/D1
Uploaded: 2021-01-18T11:46:16.251Z
Duration: 30 min
Description: WK1&2/D1

Coming back from a c-section and really felt good to engage muscles I haven’t for some time!

Karina

I feel great! Salamat po ❤️ you definitely inspire me, I’ve been few so down lately

Sheila

It was good, I did it slowly and easily. Thanks

Claire

It’s great!! I feel it! Grabe 1st start palang feel na feel na how come the other days pa. Hihi thanks Coach!!

Angelica Mojado

It was an awesome start. Not too difficult to follow and easy enough for someone just beginning.

Marje

Asma Aspillaga

It was awesome!I feel good in doing your work out.Im enjoying it.Glad I took your app🥳

Not so hard, just about right for beginners like me. :)

Michelle

Learn how to reconnect with your deep core muscles to cue them during exercise to help you get a flat stomach again.

This will help you reconnect with your inner core. 

•Make sure your chest don’t move when you breathe (we want to concentrate on our diaphgram).

Diaphragmatic Breathing

•Lift your legs and arms off the ground, keeping your knees bent. Lower one arm to the ground and lower opposite let at the same time. Repeat with your opposite arm and leg. 

•Maintain your lower back on the floor and keep abdominals drawn towards your spine. 

*If you can not maintain lower back, start by alternating arms. As you become stronger alternate legs only. Then progress to opposite arm and leg*.

Deadbug

•Lie down on the floor with your leg flat. 
•Slowly begin to slide your heel toward your buttock, keeping your heel on the floor. 
•Continue to slide your heel and bend your knee until it becomes a little uncomfortable and you can feel a small amount of pressure inside your knee.

Heel slide

Begin lying on your back with your knees bent and feet resting on the floor.

•Tighten abdominals and lift one foot off the floor a few inches, keeping knees bent, then lower it back slowly. Repeat with other leg. 

*Don’t let your pelvis move*

TA March

•Sit on the ground with your knees bent and your hands behind you with fingertips pointed toward your butt. 
•Lift your pelvis off the ground, straighten your elbows, and shift your weight back so your shoulders are directly over your hands.

Tabletop to Tricep Dips

Modified Side Plank

Pelvic Tilt

•Stand with your feet slightly wider than shoulder distance apart and toes turned out into a 45 degree angle. 
•Bend knees and lower your torso, keeping your back straight and abs tight. 
•Squeeze your glutes and come to standing position.

Plié Squat

•Begin in a kneeling position, with your right foot out in front of you, knee bent, Keep your spine y’all as you reach your left hand up to the sky and push your hips forward. 
•Breathe and repeat on the opposite side.

Kneeling Hip Flexor

WK1&2/D1

Written proper posture/positioning would be helpful

Yana

WK1&2/D2

Wow there’s an adrenaline rush there, so good

t'was easy and amazing!I really sweat like crazy!

I wish all exercises had timers. Other than that it was great 😊

Celene

WK1&2/D3

WK3&4/D1

Vivian

Good exercise! Was able to do it while my baby is sleeping.

Ruth

WK3&4/D2

WK3&4/D3

Soraya

PH2 WK1&2/D1

Shiela Rose Meneses

Awesome workout! Its getting harder everyday and I'm sweating a lot!

PH2 Wk1&2/D2

it's not easy haha!but I'm motivated!It's a long way!

PH2 WK1&2/D3

t'was amazing!
Hard work pays off! I loss 3lbs in 2wks.You are my fitspiration and thanks for inspiring people like me.

WK1&2/D1

Community

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