Name: Playbook - Sadielee Thomas - W2/D2 Block 1
Uploaded: 2024-04-19T20:25:01.200Z
Duration: 15 min
Description: W2/D2 Block 1

1. Lie face down on a mat or another comfortable surface with your legs extended and feet together. Position your arms alongside your body, palms facing down.
2. Engage your core muscles by drawing your belly button in towards your spine.
3. Place your forehead on the mat, ensuring your neck remains in a neutral position.
4. Position your hands near your shoulders, either by your sides or slightly lifted off the ground, depending on your comfort level.
5. Start the exercise by squeezing your glutes and lifting your chest and upper body off the mat, while keeping your feet and pelvis in contact with the ground.
6. Lift your upper body as high as comfortable while maintaining control and avoiding excessive strain on your lower back.
7. At the top of the movement, focus on squeezing your shoulder blades together to engage your back muscles.
8. Hold the position briefly, maintaining proper form and feeling the contraction in your back muscles.
9. Slowly lower your upper body back down to the starting position, maintaining control throughout the descent.
10. Repeat the exercise for the desired number of repetitions, focusing on a smooth and controlled movement.

Prone Back Extension

1. Find a stable bench or elevated surface that is about knee height or slightly higher. Ensure that the bench is secure and won't move during the exercise.
2. Place your hands shoulder-width apart on the edge of the bench, fingers facing forward.
3. Step your feet back until your body is in a straight line from head to heels, with your weight supported by your hands and toes.
4. Engage your core muscles by drawing your belly button in towards your spine.
5. Keep your shoulders directly above your hands and avoid shrugging them up towards your ears.
6. Maintain a neutral spine by avoiding excessive arching or rounding.
7. Hold the plank position, focusing on keeping your body straight and your core muscles engaged.
8. Keep your glutes and leg muscles active to maintain stability.
9. Hold the plank for the desired amount of time, gradually increasing the duration as your strength improves.
10. To finish, lower your knees back down to the ground and release the position.

Elevated Plank

1. Start by holding a dumbbell (DB) in each hand, one in each hand, with a comfortable weight that allows you to maintain control and proper form.
2. Stand tall with your feet hip-width apart and your arms fully extended by your sides, holding the dumbbells at your sides.
3. Engage your core muscles by drawing your belly button in towards your spine.
4. Shift your weight onto your left leg and slightly bend your knee.
5. Begin the exercise by lifting your right foot off the ground, extending your leg straight out in front of you. Maintain a slight bend in your left knee for balance and stability.
6. As you extend your right leg, simultaneously lean your upper body forward slightly while keeping your back straight.
7. Hold the leg extension for a brief moment, feeling the engagement in your core and the tension in your leg muscles.
8. Slowly lower your right foot back down to the ground, returning to the starting position.
9. Repeat the movement on the opposite side, this time lifting your left foot and extending your left leg while keeping your right leg slightly bent.
10. Continue alternating legs, performing controlled and smooth leg extensions while maintaining proper form and balance.
11. Aim to perform the exercise for the desired number of repetitions or as instructed by your fitness routine.

DB Hold with Alternating Leg Extensions

1. Find an elevated surface such as a step, bench, or sturdy platform.
2. Lie on your back in front of the elevated surface with your knees bent and your feet flat on the ground, hip-width apart. Your heels should be positioned on top of the elevated surface.
3. Engage your core muscles by drawing your belly button in towards your spine.
4. Press your heels into the elevated surface and lift your hips off the ground until your body forms a straight line from your knees to your shoulders. This is the starting position for the elevated static glute bridge.
5. Hold the elevated glute bridge position, focusing on squeezing your glutes and maintaining stability.
6. From this position, bring your right knee towards your chest while keeping your left foot on the elevated surface.
7. Extend your right leg back out, returning to the elevated static glute bridge position.
8. Repeat the movement on the opposite side by bringing your left knee towards your chest while keeping your right foot on the elevated surface.
9. Continue alternating knees, driving them towards your chest and extending them back out while maintaining the elevated static glute bridge position.
10. Aim to perform the exercise for the desired number of repetitions or as instructed by your fitness routine.

Elevated Static Glute Bridge with Alternating Knee Drive

W2/D2 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/D2 Block 1

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