Name: Playbook - Sarah Stage - W4/D1 Minimal equipment
Uploaded: 2021-01-18T11:47:11.785Z
Duration: 45 min
Description: W4/D1 Minimal equipment

Cathy

Good shit after a long weekend of no workouts.

Jump squat
Donkey kicks
Straight leg lifts
Side squats
Straight leg lifts
Crossover leg lifts
Twisted plank glides

- 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

- Start by getting on your forearms and knees. 
- Your knees and feet should be hip width apart.
- Squeezing your glutes to activate them, lift one leg behind you, keeping the knee bent at 90° until the sole of the foot is facing the ceiling.
- Lift the leg as high as you can while keeping the rest of your body still.
- Bring it back down to the starting position. 
- Repeat for the duration of the set, and switch to the other leg.

Donkey Kicks

- 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

- 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

- 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 in a low plank— shoulders above elbows—with your toes on a set of gliders or towels.
- Engage your core, dig your feet into the gliders, and slowly bring your knees diagonally underneath your body toward your right arm.
- Pause, then slowly return to start. Now bring your knees to your left arm.
- Return and continue, alternating sides.

Twisted Plank Glides

W4/D1 Minimal equipment

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

Yasmin

Stacey

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

W1/D3 Minimal equipment

Wendy

W1/D5 Minimal equipment

Alana

Ioana Chiorean

W2/D1 Minimal equipment

Solmary Antuna

Difficult but I did it all and my hardest.

W2/D3 Minimal equipment

W2/D5 Minimal equipment

W3/D1 Minimal equipment

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 🙃

W4/D1 Minimal equipment

Community

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