Name: Playbook - Ana Snyder - W3/D2 Legs + Cardio
Uploaded: 2021-10-19T14:05:35.099Z
Duration: 45 min
Description: W3/D2 Legs + Cardio

-Stand 2 to 3 feet in front of a knee-high platform with a band under your left foot
-Keeping your torso upright and holding the band in your hand, 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.

Banded Bulgarian Split Squat

Jump in a lunge position on your right side and then your left, continuing back and forth until 30 seconds are completed

Alternating Lunge Jump

- Hinge at the hip as you come down 
- Jump up and spin 180 degrees 
- Land softly 
- Push your hips back and come down

180 squat jump

Superset 1

Single Leg Deadlift

- 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

Superset 2

Side Lying Clam Bridge

-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.

Circular fire hydrant

Superset 3

-Stand with one foot forward and the other back behind you
-Lower your back knee toward the ground and then stand back up into your starting position
-When you reach the top of the movement raise your back leg up and squeeze your Glute at the top of the movement.
-Lower your foot back down to the ground and repeat the movement until you’ve completed the desired number of reps

W3/D2 Legs + Cardio

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