Name: Playbook - Annie Malone - 30 Minute Thursday
Uploaded: 2023-04-03T01:46:56.843Z
Duration: 30 min
Description: 30 Minute Thursday

- Stand in a wide toed out stance 
- Lower into a squat and hold for time

Sumo squat pulses

Rest

- Place your hand on the wall for balance if needed 
- Push your hips back as you come down 
- Reach parallel and come back up

Pistol squats (right)

Pistol squats (left)

- Hold the dumbbell at chest height
- Push your hips back and keep your chest up as you come down 
- Reach parallel and push through your heels to come up

Dumbbell goblet squat pulse

- Holding dumbbells at your sides
- Step forward keeping your chest up and shoulders rolled back
- Bring your back knee down until both legs reach 90 degrees and pulse for 5, then full range lunge 5
-Repeat for time

DB forward lunge (pulse for 5, full range for 5 reps)-left

DB forward lunge (pulse for 5, full range for 5 reps)-right

- Begin with dumbbell in one hand 
- Press hips back and lower dumbbells down to opposite mid shin
- Lift back up to standing and press hips forward and squeezing glutes

30 Minute Thursday

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