Name: Playbook - Her Collective - W1 - D4
Uploaded: 2023-09-01T20:16:09.501Z
Duration: 50 min
Description: W1 - D4

Perfect for my hectic day…. Short but effective and fun!

Tabatha

- get into plank position, engage your core
- right hand taps left shine and other way around
- each tap is a rep

Plank shin taps

- extend leg out controlled (not touching the ground) and bring back to original position
- Repeat on the opposite side
- Focus on engaging your core

Crunches w/ leg extension

- Keep your chest up and hold dumbbells at the shoulders or by your sides
- Step back and bring your knee down until both legs are at 90 degrees
- Step forward back to the initial position 
- Complete desired reps then repeat on the opposite side

Dumbbell reverse lunge

- Add dumbbell for the gains!
Place your upper back on the edge of the box ; should be at or under your shoulder blades
- notice how my hips are tucked and my abs are engaged
- pretend you’re holding a tennis ball under your chin the whole time 
- Bring your hips up engaging your glutes

Elevated hip thrusts

- Hinge at the hips and come down with a neutral spine
- Pull the dumbbell up engaging your lats 
- Keep your core tight focus on a slow controlled movement

Dumbbell alternating bent over rows

- Start in a plank position on your elbows
- Keep your core engaged

Elbow plank hold

W1 - D4

W1 - D1

W1 - D2

W1 - D3

W1 - D5

W2 - D1

W2 - D2

W2 - D3

W2 - D4

W2 - D5

W3 - D1

W3 - D2

W3 - D3

W3 - D4

W3 - D5

W4 - D1

W4 - D2

W4 - D3

W4 - D4

W4 - D5

W5 - D1

W5 - D2

W5 - D3

W5 - D4

W5 - D5

W6 - D1

W6 - D2

W6 - D3

W6 - D4

W6 - D5

W7 - D1

W7 - D2

W7 - D3

W7 - D4

W7 - D5

W8 - D1

W8 - D2

W8 - D3

W8 - D4

W8 - D5

W1 - D4

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