Name: Playbook - Sarah Stage - W4/D5 Minimal equipment
Uploaded: 2021-01-18T11:44:57.336Z
Duration: 30 min
Description: W4/D5 Minimal equipment

Great. There’s a side plank exercise  where it’s broken down into 15 reps but we’re just holding a side plank so I’m not sure what that means

Solmary Antuna

Ab crunch
Twisted plank glides
Glute thrusters
Side plank
Ab cross 
Plank

- 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

- 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

- 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.

Side plank

- Lie flat on your back and bend your knees about 60 degrees.
- Keep your feet flat on the floor and place your hands behind your head. This will be your starting position.
- Now curl up and bring your right elbow and shoulder across your body while bring your left knee in toward your left shoulder at the same time. Reach with your elbow and try to touch your knee. Exhale as you perform this movement. Tip: Try to bring your shoulder up towards your knee rather than just your elbow and remember that the key is to contract the abs as you perform the movement; not just to move the elbow.
- Now go back down to the starting position as you inhale and repeat with the left elbow and the right knee.
- Continue alternating in this manner until all prescribed repetitions are done.

Ab Cross

- 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

W4/D5 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

Cathy

Ioana Chiorean

W2/D1 Minimal equipment

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 🙃

W3/D3 Minimal equipment

W3/D5 Minimal equipment

Good shit after a long weekend of no workouts.

W4/D1 Minimal equipment

W4/D3 Minimal equipment

Shira

W5/D1 Minimal equipment

W5/D3 Minimal equipment

Beasted through my second workout guide with some set backs but still finishing strong!

W4/D5 Minimal equipment

Community

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