Name: Playbook - Sadielee Thomas - W2/D1 Block 1
Uploaded: 2024-04-19T20:25:01.160Z
Duration: 15 min
Description: W2/D1 Block 1

Haley

Adding ankle weights really takes the toe tap move up a notch!

Freya MacCormack

- Start on your hands and knees 
- Elevate one arm and the opposite leg
- Tuck in both your elbow and your knee before extending back out
- Complete desired reps then repeat on the opposite side

Bird Dog

- 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

1. Start by lying flat on your back with your knees bent and feet flat on the floor. Keep your arms extended alongside your body, palms facing down.
2. Engage your core muscles by drawing your belly button in towards your spine.
3. Lift your shoulders and upper back off the floor, curling into a crunch position. Maintain a slight chin tuck, keeping your neck aligned with your spine.
4. Extend your right leg straight up towards the ceiling, keeping it at a 90-degree angle with your thigh perpendicular to the floor.
5. Slowly lower your left foot towards the floor, tapping the toe on the ground while keeping your abs engaged.
6. Return your left leg to the starting position while simultaneously tapping your right foot to the floor.
7. Continue alternating legs, tapping one foot at a time while maintaining the crunch position.
8. Focus on using your abdominal muscles to initiate the movement rather than relying solely on momentum.
9. Aim to perform the exercise in a controlled manner, maintaining proper form throughout the movement.
10. Repeat for the desired number of repetitions or as instructed by your fitness routine.

Single Leg Toe Tap

Here are the steps to perform a DB glute bridge:

1. Begin by lying on your back with your knees bent, feet flat on the ground, and a dumbbell in each hand resting on your hips.

2. Place your hands on the ground beside you for support.

3. Engage your core and glutes, and lift your hips off the ground until your body forms a straight line from your shoulders to your knees.

4. Squeeze your glutes at the top of the movement and hold for a few seconds.

5. Lower your hips back down to the ground and repeat for the desired number of reps.

Make sure to keep your feet flat on the ground and your knees in line with your hips throughout the movement. Avoid arching your lower back or lifting your shoulders off the ground. This exercise targets your glutes and hamstrings, making it a great exercise for building lower body strength and stability.

DB Glute Bridge

W2/D1 Block 1

It was great!! I loved it!!!!👍🏽😊🥰

Mari

I’m not too sure if 2 sets means one side then the other or to do both sides and then repeat?

Ulyana

I definitely felt the burn! I loved it! Easy & effective!

Kimberly

W1/D1 Block 1

The descriptions don’t match the videos on some of these. Also alternatives if I don’t have a bench at home

Karina

The descriptions don’t match the videos?? Super confusing and not helpful for form which is so important for these 😭

W2/D1 Block 1

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