Name: Playbook - Shalena Guntle - W1/D1 Lower body & abs
Uploaded: 2023-01-01T17:28:30.700Z
Duration: 15 min
Description: W1/D1 Lower body & abs

Only doing one set for now.  Until I build endurance

Marigale Norman

- Place your feet hip-width apart
- Take a big step to the side
- Land with your heel, flex the knee to lower your hip and body until your knee and hip are at a 90 degree angle 
- Keep opposite leg only slightly angled
- Return to the starting position by extending your hip and knee 
- Once they are straight, bring your foot back in to a standing tall position

Lateral lunge

- Place your back on the ground and bend your knees
- Rotate your torso bringing your elbow towards your knee
- Keep your core engaged

Crunches

- Lying with your legs and arms extended 
- Alternately raise one leg, reaching the opposite hand and tapping your toes, lifting your upper body off the floor
- Repeating back and forth for time or reps

Single leg alt. jackknifes

- Elbows under shoulders and hands out front
- Keep entire body tight as you hold position for time

Plank (elbows)

- Push your hips as you come down
- Reach parallel and explode up

Jump squats

- Begin with feet shoulder width apart 
- Press hips back and lower down until knees are 90 degrees
- Press through your heels and explosively jump up and to the side, repeating back and forth

Lateral jump squats

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I walked inside for my job as a sub…I didn’t have my phone but it was a lot of steps.

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