Name: Playbook - Ana Snyder - W2/D4 Legs
Uploaded: 2021-10-19T13:12:17.048Z
Duration: 45 min
Description: W2/D4 Legs

- Place foot up onto a box/bench over and beyond your other leg.
-push through your heel to stand up
- Bring the other leg up
- Step down and repeat
- Work both legs

Curtesy Step-Up (front view)

- 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

Banded fire hydrants

Superset 1

-Place a loop band under one foot and place the other food on an elevated surface behind you 
-Hold the loop band with both hands and lean forward in your hips until you’re almost parallel with the floor
- Return to the starting position 
- Repeat with the other leg

Banded single leg deadlift

-Stand 2 to 3 feet in front of a knee-high platform. ... 
-Keeping your torso upright, slowly lower your right knee toward the floor. ... 
-Maintain evenly distributed weight in your whole foot
-Reverse the move and return to the starting position.

Bulgarian Split Squat

Superset 2

-Place a loop band above your knees
-Keep your chest up and push your hips back until you’re parallel with the floor
-Keeping low, take three steps to the right and three steps to the left
-Continue to take the steps until 30 seconds are complete

Banded Squat Walks

-Start on all fours with your hands directly under your shoulders and your knees directly under your hips.
-Lift your knee out to the side and then move it backwards so that your foot is now pointed up toward the ceiling.
-Repeat for the desired # of reps.

W2/D4 Legs

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