Name: Playbook - Sadielee Thomas - Week 1: Foundation Day 5
Uploaded: 2025-03-22T15:47:52.728Z
Duration: 15 min
Description: Week 1: Foundation Day 5

Week 1 Workout Description:

Core Movements:

	•	Day 1 & 2: Perform three sets of ten reps each.
	•	Day 3: Increase intensity by performing four sets of ten reps each.
	•	Day 4: Challenge yourself further with three sets of twelve reps each.
	•	Day 5: Conclude the week by completing four sets of twelve reps each.

Note: Throughout Week 1, maintain consistency in the core movements while adjusting the number of repetitions and sets as indicated for each day. This progressive structure aims to enhance strength and endurance over the course of the week.

1.	Begin by assuming a plank position with your hands on dumbbells or kettlebells, shoulder-width apart, and your feet on a bench, one foot raised off the bench.
	2.	Engage your core and keep your body in a straight line from head to heels.
	3.	Row one dumbbell or kettlebell towards your hip while keeping your elbow close to your body and squeezing your shoulder blades together.
	4.	At the top of the row, lift your opposite leg off the bench, extending it straight back.
	5.	Lower the dumbbell or kettlebell back to the starting position with control while simultaneously lowering your lifted leg.
	6.	Repeat the row and leg lift on the opposite side.
	7.	Alternate rowing and lifting legs for the desired number of repetitions, maintaining stability and control throughout the movement.

Single-Leg Renegade Row with Leg Lift on Bench

1.	Sit on the ground with your knees bent, feet flat on the floor, and a foam roller placed horizontally behind your heels.
	2.	Place your hands on the ground behind you, fingers pointing towards your body, with your palms flat and shoulder-width apart.
	3.	Press into your hands and lift your hips off the ground, creating a tabletop position with your body. Your knees should be bent at a 90-degree angle, and your body should form a straight line from your shoulders to your knees.
	4.	Engage your core and glutes to maintain stability in your tabletop position.
	5.	While keeping your hips lifted, slowly slide one foot along the foam roller, extending your leg out in front of you.
	6.	Maintain control as you slide your foot along the foam roller, using your core and hip muscles to stabilize your body.
	7.	Bring the extended leg back in towards your body, returning it to the starting position on the foam roller.
	8.	Repeat the leg movement with the opposite leg, sliding it in and out along the foam roller while maintaining the tabletop position.
	9.	Continue alternating legs for the desired number of repetitions or time.

Reverse Tabletop with Foam Roller Leg Slide

1.	Lie on your back on a mat with your knees bent and feet flat on the floor.
	2.	Place an ab mini ball between your knees and squeeze it gently to engage your inner thighs and activate your core muscles.
	3.	Place your hands flat on the floor beside your body or under your hips for support, whichever is more comfortable for you.
	4.	Lift your legs off the ground, bending your knees to a 90-degree angle so that your thighs are perpendicular to the floor. Your shins should be parallel to the ground.
	5.	Keep your lower back pressed into the mat throughout the exercise to engage your core and protect your spine.
	6.	Exhale as you engage your core muscles and lift your hips off the mat towards your chest, bringing your knees towards your face.
	7.	Keep the movement controlled and avoid swinging your legs or using momentum to lift your hips.
	8.	Inhale as you slowly lower your hips back down to the starting position, allowing your lower back to lightly touch the mat without arching.
	9.	Repeat the movement for the desired number of repetitions, focusing on maintaining tension in your core and squeezing the ab mini ball between your knees throughout the exercise.
	10.	Remember to breathe steadily and engage your core muscles throughout the movement to maximize effectiveness and minimize strain on your lower back.

Reverse Crunch with Ab Mini Ball Squeeze

1.	Start by kneeling on the ground with both knees hip-width apart and your toes pointed behind you. Ensure that your spine is in a neutral position.
	2.	Hold a dumbbell in one hand and bring it up to shoulder height, palm facing forward, while keeping your elbow bent.
	3.	Engage your core muscles to maintain stability throughout the exercise.
	4.	Lean back slightly, shifting your weight onto your heels, to stretch the quadriceps of the leg that’s in contact with the ground.
	5.	As you lean back, press the dumbbell overhead, extending your arm fully while keeping your core engaged to stabilize your torso.
	6.	Hold the overhead position for a moment, feeling the stretch in your quads and maintaining control of the dumbbell.
	7.	Slowly return to the starting position by bringing the dumbbell back down to shoulder height while simultaneously returning to an upright kneeling position.
	8.	Repeat the movement for the desired number of repetitions on one side before switching to the other arm.
	9.	Remember to maintain proper form throughout the exercise, focusing on controlled movements and maintaining balance and stability.
	10.	Perform the stretch and press movement in a slow and controlled manner to maximize the effectiveness of the exercise and minimize the risk of injury.

Kneeling Quad Stretch with Single-Arm Dumbbell Press

1.	Start in a push-up plank position with your hands gripping two dumbbells placed directly under your shoulders. Your body should form a straight line from your head to your heels, and your feet should be slightly wider than hip-width apart for stability.
	2.	Engage your core muscles to maintain a stable plank position throughout the exercise.
	3.	Begin by pulling one dumbbell up towards your ribcage, performing a row motion while keeping your elbow close to your body. Simultaneously, pull your elbow towards your side, engaging your lats and squeezing your shoulder blades together.
	4.	As you perform the row, lower your hips into a squat position, bending both knees and keeping your chest lifted.
	5.	Shift your weight onto the opposite hand and foot, stabilizing yourself on one side as you lower your body down into a push-up.
	6.	Lower your chest towards the ground, maintaining a straight back and keeping your elbows close to your body.
	7.	Push back up to the starting position, extending your arms fully.
	8.	Return to the plank position, keeping your core engaged and maintaining stability on the dumbbells.
	9.	Repeat the sequence on the opposite side, performing a row with the other arm, squatting down, performing a push-up, and returning to the plank position.
	10.	Continue alternating sides for the desired number of repetitions, focusing on controlled movements and maintaining proper form throughout the exercise.

Renegade Row to Squat Variation

Week 1: Foundation Day 5

Camille Walker

Kiera

Hard!! Definitely have a lot to work on 😅

Week 1: Foundation Day 1

Maybe it’s my tight quads or tell sign that my core needs improvement but when keeping a straight line, those quad stretches are both killer and hard to lean back towards heels! But loving the program so far, only day 2 and already stronger than day 1!

Week 1: Foundation Day 5

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