Name: Playbook - Sarah Stage - W1/D1 Minimal equipment
Uploaded: 2021-01-18T11:47:24.388Z
Duration: 30 min
Description: W1/D1 Minimal equipment

Loved it! Added ankle weights and had a short bf break in between. Perfect workout during a baby nap!

Yasmin

Stacey

Lunge with knee raise
Squat
Sumo squat
Straight leg lift
Crossover leg lifts

- Begin standing with your feet shoulder width apart and a dumbbell in each hand. Palms should be facing your thighs (neutral grip). This will be your starting position.
- Step backward with your left leg, flexing the knees to drop your hips. Descend until your rear knee nearly touches the ground. Your posture should remain upright, and your front knee should stay above the front foot.
- Push off of your back leg and as you come back up, raise your left knee up to your chest. 
- Make sure your heart and chest are lifted and your shoulders are back.  - Don’t forget to squeeze your glutes and your core.
- Repeat for recommended number of repetitions.

Lunge with knee raise

- Shoulder width stance 
- Hips descend back and down
- Hips descend lower than knees 
- Lumbar curve maintained 
- Heels down 
- Knees in line with toes
- Complete at full hip and knee extension

Squat

- Stand tall with your feet slightly wider than hip width apart, and toes slightly turned outward. 
- Hold a dumbbell with straight arms right between your legs, and bend at the knees - driving your knees outward and hips until you reach parallel.
- To stand, think about pressing the floor away.
Tip: For this exercise you can put your feet on a raised platform -  this will torch the glutes and hamstrings more than just squatting from the floor.

Sumo Squat

- Start with your knees under your hips and your forearms directly under your shoulders.
- Lift your right leg backward, then lower it to your left side. 
- Lift it again and lower it to your right side. 
- Squeeze your right glute at the top and keep your back straight.
- Repeat.

Cross over leg lifts

- Start by getting on your forearms and knees. 
- Your knees and feet should be hip width apart.
- Keeping your abs engaged and your knees straight, lift one leg up backward. You should keep your knee straight as your leg lifts from the floor.
- Squeezing your glutes, go as high as you can, but be sure you do not rotate your back or your pelvis while lifting your leg.
- Lower your leg back to the floor, and repeat.

Straight Leg Lift

W1/D1 Minimal equipment

Tijana

Clips don’t show the entire position of the exercise (full body) such as your feet’s position or your arms etc. If those would show, it would be more ensuring of the movements. 
Thanks.

Shery

Anna

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Wendy

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Alana

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Ioana Chiorean

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Solmary Antuna

Difficult but I did it all and my hardest.

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Amazing because now I’m beasting thru the workouts!!! Thanks mom babe!

I took an extra day of to take care of my stupid period so this one seems so difficult but I’m sure it’s from all the lovely raging hormones 🙃

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Good shit after a long weekend of no workouts.

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Community

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