Name: Playbook - Sadielee Thomas - Week 2: Endurance Day 4
Uploaded: 2025-03-14T15:35:09.646Z
Duration: 15 min
Description: Week 2: Endurance Day 4

Week 2 Workout Description: Endurance Focus

Core Movements:

- Day 1 & 2: Maintain consistency with 3 sets of 15 reps for each of the 5 core movements.
- Day 3: Increase intensity with 4 sets of 15 reps for each of the 5 core movements.
- Day 4: Push further by performing 3 sets of 20 reps for each of the 5 core movements.
- Day 5: Conclude the week with 4 sets of 20 reps for each of the 5 core movements.

Note: Week 2 emphasizes endurance training, gradually increasing reps while maintaining the same core movements. This structured progression aims to build endurance and stamina over the week.

1.	Lie on your back with your knees bent, feet flat on the floor, and a foam roller placed under your calves.
	2.	Place your arms by your sides for support.
	3.	Lift your legs, bringing your knees towards your chest while keeping your lower back pressed into the mat.
	4.	Pause briefly at the top, then slowly lower your legs back down, allowing your calves to roll along the foam roller.
	5.	Repeat for the desired number of repetitions, focusing on engaging your core muscles throughout the movement.

Reverse Crunch on Foam Roller

1.	Secure a resistance band around the arches of your feet.
	2.	Lie down on a bench with your upper back and head supported, and your legs extended over the edge of the bench.
	3.	Hold onto the sides of the bench for stability.
	4.	Lift your legs towards the ceiling, bending your knees at a 90-degree angle.
	5.	Engage your core and press your lower back into the bench to maintain stability.
	6.	Keeping the resistance band taut, slowly lower your legs towards the ground, tapping your toes lightly on the floor.
	7.	Use your core muscles to lift your legs back up towards the ceiling, returning to the starting position.
	8.	Repeat the movement for the desired number of repetitions, focusing on controlled movements and keeping tension on the resistance band throughout the exercise.

Banded Reverse Crunch Toe Taps on Bench

1. Secure a resistance band around the base of a bench or a sturdy anchor point.
2. Lie on your back on the bench, holding the sides for stability.
3. Place your legs through the resistance band, creating tension.
4. Perform a reverse crunch by lifting your legs toward your chest.
5. Lower your legs back down without fully resting them on the bench.
6. Repeat the movement, maintaining resistance from the band throughout.

Banded Reverse Crunch on Bench

1.	Stand with your feet hip-width apart, holding a dumbbell in each hand.
	2.	Hinge forward at your hips while keeping your back straight and your chest up, resembling a gorilla stance.
	3.	Let your arms hang down towards the floor, palms facing each other, with a slight bend in your elbows.
	4.	Engage your core and back muscles.
	5.	Pull one dumbbell towards your ribcage by bending your elbow and retracting your shoulder blade.
	6.	Lower the dumbbell back down under control.
	7.	Repeat the movement with the opposite arm.
	8.	Continue alternating sides for the desired number of repetitions, focusing on keeping your torso stable and avoiding rotation.
	9.	Maintain proper form throughout the exercise to effectively target your back muscles.

DB Alternating Gorilla Row

1. Lie on your back with your legs extended straight.
2. Lift one leg off the ground, bending the knee towards your chest.
3. Extend the other leg straight, hovering it slightly above the ground.
4. Keep your lower back pressed into the floor and engage your core muscles.
5. Hold the extended leg in the air while maintaining stability.
6. Slowly lower the hovering leg towards the ground without touching it, then bring it back up.
7. Repeat the movement for the desired number of repetitions while keeping the core engaged and the back flat against the floor.
8. Switch legs and repeat the exercise on the opposite side.

Supine Single-Leg Extension with Single-Leg Hold

Week 2: Endurance Day 4

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 2: Endurance Day 4

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