Name: Playbook - Ridge Davis - W4/D4
Uploaded: 2021-01-18T11:47:44.262Z
Duration: 45 min
Description: W4/D4

-Start in a plank position
-Step your right foot to the right hand
- Drive the right elbow to the ceiling by twisting the chest
-Place hand back down on the floor
-Return to plank position
-Repeat on the left side

Worlds Greatest with Down Dog

- Start on the floor with your knees bent, your feet hip-distance apart, and your hands placed on the ground behind you with fingers facing away from you. Lift your hips off the ground, making sure to keep your neck neutral and core engaged.  Then drop the hips to starting position.

Crab

-Place one foot on a bench or elevated surface (Knee can stay slightly bent if leg can't straighten)
-Reach straight up to the ceiling with both arms
-Scoop the hands down torso, foot, then back up towards the ceiling in one sweeping movement

Hamstring Reaches: Foot Elevated

CIRCUIT 1

- Lay with your knees bent at 90 degrees and feet off of the floor (or legs straight if lower back can stay on the floor)
- Reach your fingers toward the ceiling.
- Glue your lower back to the floor.
- From this position, peel your upper back off of the floor and hold.
- Then, reach both hands and both feet out as far as you feel comfortable without losing lower back contact with the floor.

Hollow Hold

- Start in a plank with elbows on the floor .
- Step one hand a few inches in front of you, then directly out to the side, then return it to the start position.
- Repeat with the opposite side, while maintaining an engaged core and not rotating or rocking.
- To make this more difficult, move faster while still maintaining a flat back.

Low Plank with Lateral and Forward Reach

CIRCUIT 2

- Lay on your back with hands next to your hips and knees/feet wide.
- Drive your knees straight toward your armpits/shoulders , lifting your hips off of the floor, and slowly lower your body back to the floor with knees squeezing together

Reverse Crunch knee circles

- Lie flat on your back with your feet flat on the ground, or resting on a bench with your knees bent at a 90 degree angle. If you are resting your feet on a bench, place them three to four inches apart and point your toes inward so they touch.
- Now reach your hands towards the ceiling
- While pushing the small of your back down in the floor to better isolate your abdominal muscles, begin to roll your shoulders off the floor.
- Continue to push down as hard as you can with your lower back as you contract your abdominals and exhale. Your shoulders should come up off the floor only about four inches, and your lower back should remain on the floor. At the top of the movement, contract your abdominals hard and keep the contraction for a second. Tip: Focus on slow, controlled movement - don't cheat yourself by using momentum.
- After the one second contraction, begin to come down slowly again to the star

Table Top Crunches

- Stand with your feet shoulder width apart. You can place your hands behind your head. This will be your starting position.
- Begin the movement by bending your knees and hips, sitting back with your hips.
- Continue down to full depth if you are able,and quickly reverse the motion until you return to the starting position. As you squat, keep your head and chest up and push your knees out.

Mini Band Prisoner Squat

- Stand with your feet shoulder width apart in a low squat position. You can place your hands behind your head or elbows at your side. This will be your starting position.
- Begin the movement by bending pushing your knees in and out against the band.

Mini Band Squat Abductions

CIRCUIT 3

- Start in a half kneeling position
- Reach both arms forward with palms facing each other.
-If your left foot is forward, you will twist and reach back with your left hand with no bend in the left elbow.
- Minimize lower back movement by keeping your abs contracted.

Half Kneeling T-Spine Rotation

- Start in a half kneeling position
- Reach both arms forward with palms facing each other.
-If your left foot is forward, you will twist and reach back with your left hand with no bend in the left elbow.
- Minimize lower back movement by keeping your abs contracted.
-Hold this position and drive through the left heel to push off the ground.  Then return to starting position.

Static Lunge with Iso T-Spine Rotation

CIRCUIT 4

- With your body perpendicular to a flat bench, extend your feet well out from the bench, gripping the edge with your hands just outside shoulder width. The top of your head should be about 6 inches behind the plane of the bench's front edge. This will be your starting position.
- Keep your body rigid and hold this position
- Contract your triceps to press and squeeze the glutes  to keep the hips lifted.

Reverse Plank

-Place upper against a chair/bench with your feet flat and knees bent.
- Raise one leg off of the ground, pulling the knee to your chest. This will be your starting position.
- Execute the movement by driving through the heel, extending your hip upward and raising your glutes off of the ground.
- Extend as far as possible, pause and then return to the starting position.

Single Leg Hip Thruster

CIRCUIT 5

-Stand tall with feet shoulder width apart
-Hold DB horizontally at your chest and elbows pointed out
-Rotate at the trunk and have elbow and opposite knee make contact quickly then repeat.

DB Cross Rotation (knee to opp elbow)

- Keep your hands underneath your shoulders, locking the knees and squeezing your glutes.
- Keep your lower back flat by pulling your belly button into your spine and squeezing your abs.
-Place a glider or towel on one foot.
-Keeping the leg straight, slide the foot out wide and back center.

Single Leg Sliding Plank Jack

CIRCUIT 6

W4/D4

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/D4

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