Name: Playbook - Sarah Stage - W2/D2
Uploaded: 2021-01-18T11:47:16.998Z
Duration: 45 min
Description: W2/D2

Emilia

- 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.

Side plank

- Keep your elbows underneath your shoulders, locking the knees and squeezing your glutes.
- Keep your lower back flat by pulling your belly button into your spine and squeezing your abs.
- Rotate your hips to the right and dip your body almost to the floor.
- Return to the starting position and repeat to the left side. 
- Keep alternating sides until the set is complete.

Twist dips

- Keep your elbows underneath your shoulders, locking the knees and squeezing your glutes.
- Keep your lower back flat by pulling your belly button into your spine and squeezing your abs.

Plank

- 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.

Deadlift

- Stand with feet hip width apart.
- Squat low by bending your hips and knees. As you raise up lift the right leg out to the side.
- Squat low once more, and come up lifting the left leg to the side.
- Repeat alternating legs on the side lift.
- Tip: For an extra burn you can add resistance bands / ankle weights

squat with side leg lift

W2/D2

It was only 10mins long… 🤷🏼‍♀️

Claire

Hend Magdy

Great, easy for someone who has done little exercise.

Anna Silvestri

W1/D1

Ok was sore and stiff for 2 days but I'm back, can't give up now.

Халима

Ainura

W1/D2

Challenging, but at the end it feels so good.

Valentina

It was good but why does it say it takes 45 min? It takes me maybe 1/2 that .. am I doing something wrong?

Elizabeth

Great! Do you recommend a certain about of cardio added to your work outs before or after? Thanks!

Jessica

W1/D3

Tijana

W1/D4

Chloe

I know it should be obvious, but if an exercise that is one-sided says do 10 reps, that’s 10 per side, correct?

W2/D2

Community

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