Name: Playbook - Brittan Pack - W4/D1 Legs
Uploaded: 2023-12-26T19:39:40.638Z
Duration: 30 min
Description: W4/D1 Legs

- Place your feet hip-width apart, and dumbbells at your sides
- 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

Lateral lunge (dumbbells) alternating legs

- Begin with dumbbell in each hand and feet hip width
- Lower dumbbells to the ground, press hips back while keeping a slightly bent knee
- Stand straight back up pressing hips forward

Dumbbell deadlifts

- Start with a shoulder width stance
- Jump and land in a lunge stance
- With both knees bent at 90 degrees
- Jump switching your feet in mid air
- Keep your chest up

Jumping lunges

Get Up W4/D1/C1

*dumbbells optional! Add to intensify

- Step one leg back behind the other leg
- Bring your knee down until it reaches 90 degrees
- Push through your front leg to bring your back leg forward to starting position 
- Complete desired reps then repeat on the opposite side

Curtsy lunge (alt. Legs)

*add a weight for week 4!
- Lay on the floor with your legs bent
- Push through your heels bringing your hips up 
- Squeezing your glutes 
- Lower back to starting position

Glute bridge

-knees and toes turned out in sumo squat stance
-hop and land softly

Sumo squat hops

Get Up W4/D1/C2

- Raise your heels
- Engage your calves 
- Lower with a slow controlled motion

Calf raises (toes forward)

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

Squat jump

-on hands and knees, tighten your core to lift/float your knees off the ground
-swing hops to one side without sinking into your shoulder
-advanced - kick leg through
-modified - stay on hip (first part of demo)
-come back to original position with knees floating

Quad stance kick through

Get up W4/D1/C3

-laying on your back, clasp hands together (in prayer form 🙏🏼) and place between knees
- instead of lifting up, think about pushing your hands further forward, towards your feet
- keep you neck neutral (chin off chest) and relax neck muscles, using your core, not your neck to get further

Prayer Crunches

*30sec each side
- Keep your hand underneath your shoulder, and feet stacked on top of each other
- Press your hips toward the ceiling to make a straight line from head to toe

Side plank

W4/D1 Legs

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