Name: Playbook - Ana Snyder - W3/D4 Legs
Uploaded: 2021-10-19T14:12:23.346Z
Duration: 45 min
Description: W3/D4 Legs

Tip Toe Squats

- 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

- Step laterally up onto a raised surface
- Push your hips back as you come down 
- Keep one leg extended 
- Step back to the initial position

Lateral Step Ups

- 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

Single Leg Deadlift

Single Leg Glute Bridge

Superset 3

- 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

Lateral Lunge with Band (Right Leg)

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

Banded jump squat

Superset 4

W3/D4 Legs

W1/D1 Upper Body

W1/D2 Legs

W1/D3 Upper Body

Girl your workouts are the best. Always! 💜

Stephanie

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W2/D2 Legs + Cardio

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W2/D4 Legs

W2/D5 Core + Cardio

W3/D1 Upper Body

W3/D2 Legs + Cardio

W3/D3 Upper Body

W3/D5 Core + Cardio

W4/D1 Upper Body

W4/D2 Legs

W4/D3 Upper Body

W4/D4 Legs

W4/D5 Core + Cardio

W3/D4 Legs

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