Name: Playbook - Ana Snyder - W4/D4 Legs
Uploaded: 2021-10-19T14:30:25.004Z
Duration: 45 min
Description: W4/D4 Legs

-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

Side Lying Clam Bridge

-Place a band above your knees.
-Lie face down on a bench. While your upper body and stomach should be on the bench, your hips should not. 
-Let your legs hang straight down toward the floor.
-Lift your legs by contracting your hamstrings, glutes, and lower back. Keep them straight. Raise them until they are roughly parallel to the floor.

Reverse Hyperextensions with Bands

Superset 1

- 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)

Lateral Lunge with Band (Right Leg)

- 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 (left leg)

-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 2

-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

-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

Split Squat with kickback

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

W4/D4 Legs

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