Name: Playbook - Shalena Guntle - W1/D5 Menstrual Phase- Incline treadmill & Pilatesss
Uploaded: 2023-03-04T05:15:16.044Z
Duration: 45 min
Description: W1/D5 Menstrual Phase- Incline treadmill & Pilatesss

- Gym:
- 12% incline 
- 2.0-2.5 mph

- Home: 
- Walk outside

Incline treadmill

- Begin by standing tall, bend at the waist and place hands on the floor
- Walk your hands out until your body is flat
- Alternate pulling your knees in 
- Walk your hands back towards your feet reversing the movement back to starting position
- Repeating the entire sequence for time or reps

Inchworm to knee tucks

- Start on your hands and knees 
- Elevate one arm and the opposite leg
- Tuck in both your elbow and your knee before extending back out
- Complete desired reps then repeat on the opposite side

Bird Dog Crunch

- Position yourself on your hands and knees
- Keeping your knee in a bent position
- Lift your knee away from the midline of the body
- Pause at the top of the motion 
- Slowly return to the starting position
- Repeat on opposite side

Fire hydrants

- Lay on the floor with your legs bent
- Push through your heels bringing your hips up 
- Squeezing your glutes and core
- Slowly march your feet, lifting your knees up

Glute bridge marches

- Lay on the floor with your legs bent
- Push through your heels bringing your hips up 
- Squeezing your glutes 
- Lower back to starting position

Glute bridge

- Start in a hollow hold position with arms up
- Tuck your knees in and out and bring your arms toward your knees
- Hold for 2 seconds

In & outs

W1/D5 Menstrual Phase- Incline treadmill & Pilatesss

Loved it! On my period and did not want to go to the gym, but this workout was perfect and I was so glad I went and moved my body💪🏼

Tiffany

W1/D1 Menstrual phase - Incline Walking & Abs

W1/D2 Menstrual phase- Elliptical 🥵

W1/D3 Menstrual Phase- Walk & Pilates

W1/D4 Menstrual Phase- REST DAYY

W1/D5 Menstrual Phase- Incline treadmill & Pilatesss

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