Name: Playbook - Corinne Nicewick - W3/D2 Building & Power
Uploaded: 2022-08-03T19:29:27.474Z
Duration: 45 min
Description: W3/D2 Building & Power

- Start with a shoulder width stance 
- Leap laterally and let your opposite leg cross
-cross behind you
- Upon landing, immediately push off in the opposite direction
- Repeating back and forth for time or reps

Skaters/lateral ski jumps

Banded Square Step Walks

Weighted Step Ups

Warm up

- starting from a leaning position, hold weight securely at chest
- utilizing glutes and activating core, lift chest away from ground to bring body to a straight line
- lower back to start position

Back extensions

- Support upper back on a bench and the barbell across your hips with both knees bent to 90 degrees 
- Lower your glutes to the floor and press back up to starting and pulse engaging glutes

Barbell hip thrust pulses

Leaning Tight Squats

Choose the height that works best for you

Increase height and weight to increase difficulty with each round

Complete on both sides

Smiths Bulgarian Lunges

- using quad extension machine use only one leg

Complete on both sides

Single Leg Weighted Quad Extension

Glute Engage Arabesque pulses

In n out squat bounces

Alternating Plank Knee Tucks

Cool Down

- Keeping back straight, bring one heel forward and place it in front of body
- lean down to grab toe and pull it lightly up towards body
- try to pull chest closer to toe, not to the knee

Standing Hamstring Stretch (left)

Standing Hamstring Stretch (right)

- place one foot on other knee
- bring foot/knee closer to face and reach through the hole made by the legs to pull leg closer to chest via the shin
- for more stretch, push on the stretching knee to rotate hips

Lying Glute Opener (left)

Lying Glute Opener (right)

- in a straddle, reach arms up and above head
- create as large of a circular motions with arms as possible each time bringing your chest closer to knees and the ground
- activate my engage knees and toes away from the center

Pancake circles

- trying to keep back straight as possible and knees and toes engaged away from the center, lean forward
- focus on bringing belly button closer tho the ground as a priority, then chest forward
- after you go as forward as you can, fully engaged, relax and drop nose to ground
- engage again bringing forward after a few seconds and repeat this process

Pancake

- keep hips square and hip flexors engaged
- keeping core tight, reach up with arms and look up, dropping knee to ground, and allow hip flexors to open comfortably

W3/D2 Building & Power

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