Name: Playbook - Sarah Stage - W1/D5 Minimal equipment
Uploaded: 2021-01-18T11:46:09.497Z
Duration: 30 min
Description: W1/D5 Minimal equipment

Shery

Wendy

Cathy

Laura

Solmary Antuna

Hard, but I dug deep for anger and I was able to push through and very strong!!!

Alissa Solis

Vanessa Nessa

With an added 30 min of cardio...I’m dead!!

Krystal

Jump squat
Side squat
Pretzel squat
Straight leg lift
Deadlift

- Squat down, with your arms reaching behind you.
- Jump by pressing the floor away hard, and reach your arms over your head like you are trying touch the ceiling.

Jump Squat

- Come into a squat position and hold.
- While staying low, take two steps to the right and then two steps to the left.

Side Squats

- Stand with your feet shoulder width apart. This will be your starting position.
- Perform a rear lunge by stepping back with one foot and flexing the hips and front knee. As you do so, rotate your torso across the front leg.
- After a brief pause, return to the starting position and repeat on the other side, continuing in an alternating fashion.
- Modification: no weights

Pretzel Squat

- 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

- Stand with your torso straight and your legs spaced using a shoulder width or narrower stance. Keep your legs as straight as possible without locking your knees.
- Lower the dumbbell to over the top of your feet by bending at the waist while keeping your back straight. Keep moving forward as if you were going to pick something from the floor until you feel a stretch on the hamstrings. Try to keep the weight close to your shins.
- Start bringing your torso up straight again by extending your hips and waist until you are back at the starting position. Squeeze your glutes on the way up.
- Repeat for the recommended amount of repetitions.

W1/D5 Minimal equipment

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