Name: Playbook - Ridge Davis - W4/D3
Uploaded: 2021-01-18T11:45:30.357Z
Duration: 30 min
Description: W4/D3

-Stand a little further than arms length in front of a wall. 
-Place your hands on the wall, push your hips back, and drop chest toward the floor.

T spine extension with wall

-Kneel about 2 feet away from a bench, sofa, or table.  Hold a stick about shoulder width apart and place elbows on top of the bench.   
-Shift your hips back over your heels and bring the stick back while you drop the chest towards the floor

T spine extension on Bench

-Place one foot on an elevated surface
--Bend at the hips and reach your chest over the elevated leg.
--Knee can be slightly bent to get a better stretch in the hamstring

Hamstring Stretch: Foot elevated

--Start on the floor on all fours
--The gently and slowly walk your knees out wide and point your toes out.
--Lastly drop down to your elbows

Frog with Cat/Cow

Lie on your side with your head supported with a yoga block.  Bend the top leg to 90 degrees and hold it with your Botton hand.   Bend your bottom leg and catch the foot with the other hand.  
--Rotate your body by dropping the shoulder until you feel a good stretch.

The Bretzel

- Keep a flat back, with your bellybutton pulled into your spine.
- Imagine kicking straight behind you, no higher than hip height, and reaching out with the opposite hand like a superhero mid flight.

Bird Dog

SERIES 1

-Stand with your side next to a table or bench
-Place your leg closest to the bench on top
-Bend the other leg into a high lunging position. 
-Drive your hips down towards the bench while squeezing abs and glutes.

Bench Assisted Hip Flexor Stretch

-Start on all fours 
-Slide one arm under your body and stretch it to the other side
-Make sure to keep lower back slightly arched

Thread the Needle

- Start by lying face down on the floor, arms outstretched to either side.
- Turn your eyes to look at your right hand.
- Bend your right knee and lift your right leg off of the floor, and across your body toward your left hand.

Scorpion Stretch (Chest stretch)

- Lay face down, with your arms straight in front of you and feet straight behind you.
- Maintaining a forward gaze, reach your arms and legs off of the floor, pausing for a moment before returning back to the start position.

Superman

SERIES 2

Trap Stretch

Levator Scap Stretch

- Start by standing with your back about two to three feet away from a bench or step.
- Lift one leg behind you and rest your foot on the step,either on your instep or the ball of your foot, whichever you find most comfortable.
- Bring the back knee all the way down to the floor
-For a bigger stretch, reach the arms up

Quad Stretch with Bench Assist

-Kneel with one leg out to the side and upper body tall.  
-Raise the arm opposite of the extended up
-Then reach that are over your head by laterally bending at the torso

Groin Stretch with Side Bend

- Lying on your back, bend at the knees, and press the bottom your feet together.
- Drive your knees toward the floor.
- Press into the floor with your feet to raise your hips, and squeeze your glutes at the top of the movement.
- As you press, exhale gently to engage your abs, putting less pressure on your lower back.

Frog Glute Bridge

SERIES 3

W4/D3

Very well-planned. Very intuitive to getting back into working out.

Rachel Takacs

W1/D1

W1/D2

W1/D3

W1/D4

W1/D5

W1/D6

W1/D7 REST DAY

W2/D1

It was great. But every time I’m on this workout, my shoulders, chest and body completely fail in the middle of the last circuit. Any suggestions?

W4/D3

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