Name: Playbook - Pauline Perina - W1/D5
Uploaded: 2023-10-18T00:38:57.529Z
Duration: 45 min
Description: W1/D5

Tonisha

- Plank Walkouts x5
- Supermans x8
- Jumping Lunges x30sec
- Hollow Body Leg Scissors x30sec
- Bodyweight Squat x15

- Bend forward, hinging at your hips to bring your hands to the mat
- If your hamstrings are tight, bend your knees a bit to take tension off the muscles
- Walk your hands forward, moving into a plank, and hold each step to stretch your calves a bit
- This warms up the shoulders and hands nicely
- Hold the plank for a few seconds to really wake up your core
- From your plank, walk your hands back to your feet until you are in another forward bend
- Slowly roll up to standing

Plank Walkout

- Lying face down on the ground, arms and legs extended
- Raise both your arms and your legs 
- Engaging your glutes as you lift
- Pause at the top
- Lower back to starting position

Supermans

- Starting standing with feet shoulder width apart
- Jump one leg forward and your opposite leg back into a lunge, with both knees at 90 degrees
- Jump up and switch your legs in midair so that you land in a lunge on the opposite side
- Continue jumping back and forth, pausing as little as possible

Jumping Lunges

- Position yourself into a hollow body hold
- Criss-cross your legs over one another, alternating which leg is on top

Hollow Body Leg Scissors

- Stand with your feet slightly wider than hip-width apart
- Keeping your head facing forward, your back straight, and your chest high, squat down by bending your hips back while allowing knees to come forward slightly, keeping your back straight and knees pointed in the same direction as your feet
- Descend until your thighs are at parallel, or just past parallel to floor
- Return to the starting position by extending your knees and hips until your legs are straight

Bodyweight Squats

Warm Up

Perform the desired number of reps for each exercise one after the other with as little rest in between exercises as possible. Ideally use the transition time as your rest. If you need more time, take no more than 30 seconds in between exercises. Once you finish the last exercise in the circuit, rest 60 seconds.

- Plank + Renegade Rows x8-10 (R+L= 1 rep)
- Tricep Dips x12
- Seated Knee Tucks x10 
- Pendulum Lunges x10 (each leg)
- Plank Leg Raises x12 (R+L= 1 rep)
- Half Burpees x10

Once you have completed 4 rounds, rest 1 minute, then start the core tabata.

- Start in a high plank position
- Hands under the shoulders, arms extended, body straight with the core engaged
- Legs are slightly apart, this will help keep the body stabilised when you lift your hands up
- Lift one hand up towards your hip and squeeze the shoulder blades together
- Keep the movement slow and controlled and focus on the upper back muscles contracting
- The more squeezed/engaged they are, the better
- This is especially true for doing bodyweight only renegade rows
- Return to the starting position and repeat on the other side
- After you perform a row on each side, you've completed one full repetition

(R+L= 1 rep)

Plank + Renegade Rows

- Sit on the edge of the bench, chair or any stable elevated surface 
- Place your arms beside your hips with your palms face down on the bench and your fingers facing your hip
- Walk your legs outward but keep them in a bent knee position
- Keep your body still as you slowly lower your hips towards the floor, letting your arms do all the work
- Your arms should form a 90-degree angle behind you at the end of the movement
- Squeeze your triceps, drive through your palms as you extend elbows to press yourself back up

Tricep Dips

- Sit down with your hands on the mat, your legs fully extended, and lean back
- Bend your legs and bring your knees toward your chest
- Hold for a second or two and then fully extend your legs without touching the mat

Seated Knee Tucks

- Start with your feet side by side
- Step into a reverse lunge, bringing your back knee toward the ground
- Be sure that your forward knee stays stacked above the ankle
- Explode into a forward lunge with your back leg
- Reverse the movement back to starting position
- Repeating back and forth for desired reps
- Complete desired reps then repeat on the opposite side

Pendulum Lunges

- Start in a high plank position
- Alternately raise one leg up behind you until it in level with the shoulders

(R+L= 1 rep)

Plank Leg Raises

- Start in a standing position with your feet shoulder-width apart
- Bend your knees and hips to lower into a squat position
- Place your hands on the floor in front of your feet and jump back into a high plank position with your upper and lower body forming a straight line
- Jump your feet back toward your hands and stand up

Half Burpees

Bodyweight Circuit

For the core tabata, perform each exercise for 20 seconds resting 10 seconds in between exercises.

- Mountain Climbers
- Lying Toe Touches

- Get into a high plank position, making sure to distribute your weight evenly between your hands and your toes
- Your hands should be about shoulder-width apart, back flat, abs engaged, and head in alignment
- Engage your core, drawing your knee in toward your chest
- Continue alternating sides
- To increase the intensity, pick up the pace until it feels like you are "running" in place in a plank position

Mountain Climbers

- Lay flat on your back with your legs perpendicular to the floor (legs straight up in the air)
- Exhale as you reach towards your toes with your fingertips
- Once your abs are fully contracted and your upper back is off the floor, lower yourself back to the starting position

Lying Toe Touches

Core Tabata

15-20 minutes of any cardio of your choice

Cardio Of Your Choice

Perform each stretch/mobility exercise for 30 seconds with no rest in between exercises. Do 1 or 2 sets. 

- Lying Spinal Twist Stretch (each side)
- Cobra Stretch
- Figure 4 Stretch (each side)
- Shoulder Stretch (each side)

- Lying on your back, bring your arms out to the sides with the palms facing down in a T position
- Bend the right knee and place the right foot on the left knee
- Exhale drop the right knee over to the left side of your body, twisting the spine and low back
- Look at the right finger tips
- Keep the shoulders flat to the floor, close the eyes, and relax into the posture
- Let gravity pull the knee down, so you do not have to use any effort in this posture
- Hold this position for desired time
- To release: inhale and roll the hips back to the floor, and exhale the leg back down to the floor
- Repeat on the opposite side

Lying Spinal Twist Stretch

- Lie on the floor on your belly with your forehead to the floor
- Place your hands palm down on the floor, alongside your ribs
- Keep the tops of your feet pressed to the floor, and as you inhale, peel your chest slowly off the floor
- Squeeze your shoulder blades together, down, and away from your ears
- Keep your elbows pointed directly back
- Bring your belly button to your spine to protect the low back
- If the low back feels fine here, you can start to lift the torso higher by pressing your hands into the floor (Only go as high as you feel comfortable)

Cobra Stretch

- Lie on your back with knees bent, feet flat and in line with your hips
- Bring one ankle across the top of the opposite knee forming a figure four
- Reach through your bent knee and grasp the leg still on the ground and gently pull it toward your chest, stretching your glute
- Repeat on the opposite side

Figure 4 Stretch

- Stand with your feet hip-width apart, knees slightly bent, and arms by your sides
- Bring one arm across the front of your body
- Use the opposite arm to gently pull the arm closer to your body, stretching the shoulder
- Repeat on the opposite side

Shoulder Stretch

Cool Down

W1/D5

Amazing workout! Simple yet effective! Can’t wait to continue using the program!

W1/D5

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