Name: Playbook - Nadina Zarifeh - 04 - 10 mins 10 days
Uploaded: 2023-02-23T02:15:34.665Z
Duration: 10 min
Description: 04 - 10 mins 10 days

Grab those ankle weights if you got ‘em 🤩

Standing Lateral Toe Taps

Step Jacks

Standing Crossover Knee Taps

Alternating Pivot Forward Punches

Warm Up

- Grab your ankle weights 💙 
- Do a full round of all the exercises on one side then switch sides.

Table Top Knee In to Leg Raise w/Ankle Weights

Table Top Mid Leg Pulses w/Ankle Weights

Table Top Fire Hydrant to Heel Kick Up w/Ankle Weights

Table Top Heel Kick Up Pulses w/Ankle Weights

Mat Leg Circuit

Elbow Plank

Elbow Plank Alternating Knee Taps

Elbow Plank Hip Ups

Elbow Plank Leg Raises w/Ankle Weights

Elevated Reverse Crunch w/Ankle Weights

Elevated Alternating Knee Ins w/Ankle Weights

Elevated Alternating Toe Taps w/Ankle Weights

Core Circuit

Butterfly Stretch

Mat Seated Spinal Twist Stretch - Right

Lying Knee Hug Stretch - Right

Lying Piriformis - Right

Mat Seated Spinal Twist Stretch - Left

Lying Knee Hug Stretch - Left

Lying Piriformis - Left

Cat Cows

Downward Dog w/Foot Pedal

3 Legged Downward Dog Hip Opener - Right

3 Legged Downward Dog Hip Opener - Left

Swaying Rag Doll

Vertebrae Rollup

Cool Down

04 - 10 mins 10 days

01- 10 mins 10 days

02 - 10 mins 10 days

03 - 10 mins 10 days

05 - 10 mins 10 days

06 - 10 mins 10 days

07 - 10 mins 10 days

08 - 10 mins 10 days

09 - 10 mins 10 days

10 - 10 mins 10 days

04 - 10 mins 10 days

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