Name: Playbook - Shalena Guntle - W1/D3 Hammies & Glutes 🤩
Uploaded: 2023-01-25T08:09:18.839Z
Duration: 15 min
Description: W1/D3 Hammies & Glutes 🤩

Laura

- Sit into a half squat position 
- Step back and across in to a curtsy lunge
- Return to your starting position and repeat to the opposite side

Squat to curtsy lunge

- Perform a squat pushing your hips back as you come down 
- Touch the ground on you way back to the floor
- Land softly

Frog jumps

- Cross arms over chest or arms extended out in front of your body
- Push hips back and lower down until knees are 90 degrees
- Hold position
- Alternate each leg pushing off your toe

Squat hold plus toe raise

- Hinge at the hip as you come down 
- Jump up and spin 180 degrees 
- Land softly 
- Push your hips back and come down

180 squat jump

- Pull your knee toward your chest while rotating your upper torso 
- Bring your opposite elbow to your knee 
- Repeat on the opposite side
- Focus on engaging your core

Bicycle crunches

- Bring your knees to your chest and your torso up 
- Extend without touching the ground

Modified v-ups

- Lay on your back with your legs elevated 
- Point your toes forward
- Move your legs up and down rapidly
- Keep core tight and activated

Flutter kicks

- 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

- Keep your hand 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
- Bring the top leg towards your elbow engaging your obliques

Side plank crunches

Ab finisher

W1/D3 Hammies & Glutes 🤩

Day 1 of two week challenge. Now to stay motivated to complete 13 more. I can do this💪🏋🏼‍♀️

W1/D1 Triceps 🔥

Wow🥵!! Now that's a cardio session. Shalena is guaranteed to make you sweat🏋🏼‍♀️

W1/D2 CARDIO 🧡

W1 D4 Dine✅️
I took 2 days off because life got busy, but I picked up where I left off. Great workout😅

W1/D4 Full body 🔥

W1/D5 REST DAYYY

W1/D6 Get outside 6,000 to 10,000 steps 🤩

That felt great to get a little run time in🏃🏼‍♀️
Thank you🥰

W1/D7 ACTIVE REST DAYYY

Cutest workout ever! Thanks Shalena and Ava!!!

W2/D1 Ava’s workout 🥹

W2/D2 Hamstrings & glutes!

Great! Shalena had new exercises I had never done before. She's also killing me on the abs🥵

W1/D3 Hammies & Glutes 🤩

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