Name: Playbook - Ana Snyder - W1/D2 Legs
Uploaded: 2021-10-18T17:04:53.959Z
Duration: 45 min
Description: W1/D2 Legs

- Place your feet hip-width apart, loop band around your ankles
- Take a big step to the side
- Land with your heel, flex the knee to lower your hip and body until your knee and hip are at a 90 degree angle 
- Keep opposite leg only slightly angled
- Return to the starting position by extending your hip and knee 
- Once they are straight, bring your foot back in to a standing tall position
-Do all reps on one side and then repeat on the other

Loop Band lateral lunge

-Place a band above your knees
- Push your hips as you come down
- Reach parallel and explode up

Banded jump squat

Superset 1

- Start with your loop band under your feet and in your hands
- Slowly lower the band with a slight bend in your knees, bending at the hips and keeping your back straight
- Lower the band until you feel a slight stretch in your hamstrings
- Drive your hips forward and use your hamstrings to power back to standing

Romanian deadlifts

- Place a band around your ankles
- Lie down the floor face down
- Bring your heel towards your glutes engaging your hamstrings
- Come back in a controlled motion
- Make sure your hips stay on the ground

Banded hamstring curls

-jump in a lunging positing for 15 seconds on one side and 15 seconds on the other

Lunge Jump

Superset 2

- Lay on the floor with your legs bent and a band above your knees 
- Place your feet on an elevated surface and push through your heels bringing your glutes up
- Push your legs out against the band and back in
- Ensure your movement against the resistance is smooth and controlled

W1/D2 Legs

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