Name: Playbook - Sarah Stage - W2/D1 Minimal equipment
Uploaded: 2021-01-18T11:48:40.731Z
Duration: 45 min
Description: W2/D1 Minimal equipment

Alana

Cathy

Ioana Chiorean

Wendy

Solmary Antuna

A lil challenging today but I finished strong.

Alissa Solis

Candy

Ab reach overhead
Ab crunch
Russian twists
Scissor kicks
Glute thrusters
Side plank with arm raise

- Lie on the floor with your back flat and knees bent with around a 60-degree angle between the hamstrings and the calves. Keep your feet flat on the floor.
- Grab the dumbbell with both hands and straighten both arms overhead and behind you. 
- Do an explosive situp, bringing the dumbbell between your legs.
- Slowly return the weight in an arch to the starting position as you inhale.
- Repeat for the recommended amount of repetitions.

Ab Reach Overhead

- To begin, lie down on the floor or an exercise mat with your back pressed against the floor. 
- Lift your legs up and cross them over by wrapping one ankle around the other. Your thighs are perpendicular to the floor with a slight bend at the knees. Note: Your knees and toes should be parallel to the floor as opposed to the thighs.
- Place your hands lightly on either side of your head.
- While keeping your lower back pressed against the floor, slowly lift your torso. Remember to exhale while perform this part of the exercise.
- Slowly begin to lower your torso back down to the starting position while inhaling.
- Repeat for the recommended amount of repetitions.

Ab Crunch

- Lie down on the floor placing your feet either under something that will not move or by having a partner hold them. Your legs should be bent at the knees.
- Elevate your upper body so that it creates an imaginary V-shape with your thighs. Your arms should be fully extended in front of you perpendicular to your torso and with both hands holding the dumbbell. This is the starting position.
- Twist your torso to the right side until your arms are parallel with the floor while breathing out.
- Hold the contraction for a second and move back to the starting position while breathing out. Now move to the opposite side performing the same techniques you applied to the right side.
- Repeat for the recommended amount of repetitions.

Russian Twists

- To begin, lie down with your back pressed against the floor or on an exercise mat (optional). Place your hands beneath your lower back, under your glutes.  
- With a slight bend at the knees, lift your legs up so that your heels are about 6 inches off the ground. This is the starting position.
- Now lift your left leg up to about a 45 degree angle while your right leg is lowered until the heel is about 2-3 inches from the ground.
- Switch movements by raising your right leg up and lowering your left leg. Remember to breathe while performing this exercise.
- Repeat for the recommended amount of repetitions.

Scissor Kicks

- Lay on a bench so that your upper back is on the bench with your hips unsupported. Both feet should be flat on the floor, hip width apart or wider. 
- Load a barbell over your legs. Using a fat bar or having a pad on the bar can greatly reduce the discomfort caused by this exercise. Roll the bar so that it is directly above your hips. This will be your starting position.
- Begin by extending the hips using your glutes and hamstrings, raising your hips upward as you bridge.
- Pause at the top of the motion and return to the starting position.

Glute Thrusters

- Keep your elbow underneath your shoulder, and feet stacked on top of each other.
- Press your hips toward the ceiling to make a straight line from head to toe.
- Raise the dumbbell directly over your shoulder keeping abdominals engaged and lower with control working your arms, and entire core.

W2/D1 Minimal equipment

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