Name: Playbook - Shalena Guntle - W1/D4 FULL BODYY
Uploaded: 2022-11-08T21:56:31.259Z
Duration: 20 min
Description: W1/D4 FULL BODYY

- 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

Side to side jump squats

- With your knees slightly bent, take lateral steps over and fourth
- Keep your hips down and toes pointed forward

Lateral stepping

- Start in squat position 
- Side step with one leg and then come back to squat position 
- Then tap leg back and come back to starting position 
- Repeat with other leg

Side step and back

- 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/D4 FULL BODYY

Challenging! I will feel this tomorrow!😁

Laura

Wonderful! Good to get back into working out! Thanks Shalena for a great workout!

Marisa

Marigale Norman

W1/D1 Lower bodyy!

I’m slowly working on it, 2 reps instead of 3

W1/D4 FULL BODYY

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