Name: Playbook - Shalena Guntle - W2/D2 Hamstrings & glutes!
Uploaded: 2023-01-31T20:20:29.529Z
Duration: 15 min
Description: W2/D2 Hamstrings & glutes!

Laura

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

Elevated Glute Bridge

- Lay on the floor with legs bent and one foot on the wall
- Raise one leg off the ground
- Push through your heel raise your hips
- Engage your glutes as you lift
- Repeat on other leg

Elevated Single Leg Glute Bridge

- Start on your hands and knees 
- Elevate one arm and the opposite leg
- Complete desired reps then repeat on the opposite side

Bird dog

- Holding your legs extended up
- Sit up and reach for your toes with both hands

Lying toe touches

- Sit on the floor with your knees bent and hands behind you with fingers facing away from your body
- Press into your hands and feet to reach your hips toward the ceiling
- Keep your core engaged to avoid arching through your lower back

Mobility - reverse table top

- Keeping your chin tucked 
- Gently lift your head and shoulders off the floor 
- Slowly contracting your abdominals
- Pause briefly, lower back down
- Lower back stays in contact with the pad or floor

Crunches

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

Plank (elbows)

W2/D2 Hamstrings & 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/D3 Hammies & Glutes 🤩

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 🥹

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

W2/D2 Hamstrings & glutes!

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