Name: Playbook - Ally Yanecek - COMBO MOVES: lower body
Uploaded: 2024-01-22T02:28:48.919Z
Duration: 10 min
Description: COMBO MOVES: lower body

Circuit
-    	Rebound lunges x 5 each spot, each leg
-    	RDL to squat x 10
-    	Fire hydrant to glute kickback x 10 each

- Stand on one leg
- Perform a backwards lunge, straight into a forwards lunge 

Major focus on stability


Modification: tap foot down in middle after each lunge

Rebound Lunges

- Core tight, keep dumbbells close to legs
- RDL: sink hips back, squeeze glutes to stand
- Squat: reach butt back and down, squeeze glutes and thighs to stand 


Back should not round out at all. If it does…
1) tighten core more 
2) don’t reach as low 
3) work on hamstring and glute flexibility afterwards

RDL to Squat

- Begin on all fours with a dumbbell or band in the crease of your knee (add a towel for more comfort)
- Squeeze the side of your glute to drive your knee up
- Under control, squeeze the back of your glute to drive your heel to the ceiling 
- Return to start

Fire Hydrant to Glute Kickback

Circuit

COMBO MOVES: lower body

W1/D0 INTRODUCTION

AMRAP: lower body

AMRAP: upper body

AMRAP: cardio

PYRAMID: lower body

PYRAMID: upper body

PYRAMID: cardio

SUPERSETS: lower body

SUPERSETS: upper body

SUPERSETS: cardio

NO REPEATS: lower body

NO REPEATS: upper body

NO REPEATS: cardio

KICKBOXING: lower body

KICKBOXING: upper body

KICKBOXING: cardio

COMBO MOVES: upper body

COMBO MOVES: cardio

FLOOR WORKOUT: lower body

FLOOR WORKOUT: upper body

FLOOR WORKOUT: cardio & abs

BASKETBALL THEME: lower body

BASKETBALL THEME: upper body

BASKETBALL THEME: cardio

BODYWEIGHT: lower body

BODYWEIGHT: upper body

BODYWEIGHT: cardio

TABATA: lower body

TABATA: upper body

TABATA: cardio

COMBO MOVES: lower body

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