Name: Playbook - Sadielee Thomas - W3/D1 Block 2
Uploaded: 2024-04-19T20:25:01.211Z
Duration: 20 min
Description: W3/D1 Block 2

- 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

1. Start by lying flat on your back on a comfortable surface, such as an exercise mat, with your knees bent and feet flat on the floor. Keep your arms relaxed by your sides, palms facing down.
2. Engage your core muscles by drawing your belly button in towards your spine.
3. Press your feet firmly into the ground, ensuring they are hip-width apart and your heels are a comfortable distance from your glutes.
4. Using your gluteal muscles, lift your hips off the ground until your body forms a straight line from your knees to your shoulders. Focus on squeezing your glutes at the top of the movement.
5. Avoid arching your lower back excessively and keep your core engaged to maintain stability.
6. Hold the bridge position for a few seconds while maintaining proper form and focusing on the activation of your glutes.
7. Slowly lower your hips back down to the starting position, maintaining control throughout the descent.
8. Repeat the exercise for the desired number of repetitions, aiming for a smooth and controlled movement.

Glute Bridge

W3/D1 Block 2

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 😭

W3/D1 Block 2

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