Name: Playbook - Prolific Soccer - Bodyweight #9
Uploaded: 2024-04-10T13:50:38.685Z
Duration: 20 min
Description: Bodyweight #9

David

- Lift your legs so your knees are directly over your hips
- Slowly lower one arm and extend opposite leg until they’re just above the floor
- Bring them back to the starting position 
- Repeat on the opposite side

Dead bug

- Place your arms extended by your sides 
- Raise your legs and get your feet over your head
- At the top raise your hips off the ground

Leg raises to hip raises

- From a seated position with knees bent and feet off the floor
- Keep your back straight and lean back to 45 degrees 
- Clasp hands together in front of your core
- Twist your torso from side to side

Russian twists

- Place your hands on the floor
- Hop back bringing your body to the ground 
- Hop forward landing and standing straight up
- Increase speed as you feel comfortable

Burpees

- Stand with feet shoulder width apart
- Lower in to the bottom of a squat pushing your hips back and down
- Stand up out of squat to full hip extension keeping your chest up
- Your knees should be inline with your toes

Squats

- Lay on the floor with your legs bent 
- Push through your heels bringing your glutes up
- Keeping your feet aligned with your knees

Glute bridge with abduction

If normal push-ups are too difficult then you can go to your knees and make the exercise easier.

Push-ups

- Start in a plank position 
- Drive your knees towards your chest one at a time back and forth 
- Increase speed as you feel comfortable

Bodyweight #9

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