Name: Playbook - Rebecca Wales - Full body - home workout #1
Uploaded: 2023-03-10T01:31:28.628Z
Duration: 40 min
Description: Full body - home workout #1

These are some great new moves! Love it!!

Sarah

This workout was definitely challenging! As someone new to exercising, having video examples for every exercise is so helpful!

Gillian

3 sets- 
Pop Squats (20/20/20)
Sissy squats (10/10/10)
Wall sit (30sec)

3 sets- 
Pendulum lunges (10/10/10- each leg)
Lateral lunges with knee drive (10/10/10- each leg)

3 sets- 
Tricep push up (10/10/10)
Rolling plank (30 sec)
Bear Crawl Shoulder Taps (30 sec)

3 sets- 
Hip Hinge with Flye (10/10/10)
Supermans to Push up (10/10/10)

3 sets-
Alternating Jackknife (10/10/10- each side)
Russian Twists with 3 pulses (30 sec- right side)
Breakdancers (30 sec)
Russian Twists with 3 pulses (30 sec- left side)

- Start with your feet close together and a band just above your knees
- Slightly hopping, you will drop down into a wide squat pushing your knees out against the band
- Hop back up to starting position

**band or no band optional**

Banded pop squats

- Holding onto a rig for assistance 
- Lift onto your tip toes
- Lower your body into a squat by bending your knees and leaning your body backwards
- Push yourself back up

Sissy squat

- Sit against a wall with your legs and hips bent at 90 degrees
- Hold for time

Wall sit

Triset

Step forward into a lunge
Return to standing or balance on stabilizing leg
With the same leg, step into a reverse lunge and come back to standing to start again. 
1 forward lunge+1 reverse lunge = 1 rep

Pendulum Lunges

- Step laterally
- Push your hips back and down as you lower to parallel, keeping the opposite leg extended
- Step back to the initial position and drive your knee forward and up
- Complete desired reps then repeat on the opposite side

Lateral lunge w/ knee to chest

Superset

- From a high plank position, hands under shoulders 
- Bending at the elbows, lower your chest towards the floor 
- Elbows should be going back towards your feet and staying close to your body 
- Extend your arms to come back up

Tricep push up

Start in a forearm plank position with arms crossed under your chest.
Rotate towards one side, reaching toward the ceiling with the arm that isn’t stabilizing, bring the arm back down and switch sides

Rolling Plank

In a bear crawl position (hands placed directly under shoulders, knees under hips and lifted slightly off the floor)
Stabilize your core and tap your hand to the opposite shoulder, alternating sides for assigned reps or length of time. Try not to rock your hips if you can help it

Bear Crawl Shoulder Taps

Start in a standing position, arms at your sides
Soften your knees, weight in your heels
Hinge at the hips to bring your torso parallel to the floor
Bring your arms forward, reaching over your head, out to the side in a T, back to reaching over your head and then back to your sides
Stand up tall and repeat

Hip Hinge with Airplane Flye

- Begin in a Superman position, lift arms and legs to do Superman
Bring hands under shoulder and go into a push up. 
Lower back to the floor and begin again

Superman to Push up

- Lying with your legs and arms extended 
- Alternately raise one leg, reaching the opposite hand and tapping your toes, lifting your upper body off the floor
- Repeating back and forth for time or reps

Single leg alt. jackknifes

Sit on your sit bone and lean back into a 45 degree angle, 
Twist to one side and pulse 3 times. 
Return to center and repeat on same side for assigned number of reps or length of time

Russian twists with pulses

- Start in a high plank position
- Rotate slightly, hopping to one side and kicking your bottom leg through
- Repeat to the opposite side
- Working back and forth for time or reps

Full body - home workout #1

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