Name: Playbook - Michelle Woolfolk - WK3&4/D2
Uploaded: 2021-01-18T11:47:28.982Z
Duration: 30 min
Description: WK3&4/D2

Vivian

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

Ruth

Chair With Rotation
(Warm Up)

•Tighten your abdominals and lift your hips off the ground into a bridge, hold and lower. Repeat. 
•Body should be in a strategy line at the top of movement m. 
•Keep hips level throughout the exercise.

Bridge with TA (Transverse Abdominis) Bracing

•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

•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

•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

Modified Side Plank

•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

WK3&4/D2

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

WK1&2/D1

Written proper posture/positioning would be helpful

Yana

Claire

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

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.

WK3&4/D2

Community

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