Name: Playbook - Dr. Robin B - W1/D1
Uploaded: 2023-01-23T05:39:14.825Z
Duration: 45 min
Description: W1/D1

El mejor entrenamiento que he hecho !!!!🍑🍑🥵🥵

Camila

Warm up: 10 min treadmill incline jog

Circuit 1: 3 Rounds
12 x Single Leg Crossover
12 x Donkey Kicks
12 x Hamstring Curls
12 x Lying Abduction 

Circuit 2: 3 Rounds
12 x Bodyweight squats 
12 x Superset: Jump squats 
12 x Reverse Lunges
12 x Superset: Reverse Jumping lunges 

Stretch: 
- 5 x 90/90 Stretch (Each Side)
- 5 x 90/90 Get Ups (Each Side)
- 5 x Alternating Reach Yogi Squat (Each Side)
- 5 x Single Leg Quad Stretch (Each Side)
- 5 x Standing Leg Stretch (Each Side)

Treadmill Incline Jog

Warmup

- Place band around thighs
- Raise your legs 
- Criss-cross your legs
- Keep your glutes engaged
- Repeat reps on opposite side

Single Leg Crossover

- Position yourself on your hands and knees, with a band just above your knees
- Keeping your knee in a bent position, hips squared
- Kick your leg back and up toward the ceiling, engaging your glutes 
- Return to starting position
- Complete desired reps then repeat on the opposite side

Donkey Kicks

- Place your legs on an elevated surface
- Raise your body off the ground
- Bring your knees up

Hamstring Curls

- Lay on the floor with your legs extend upwards and a band above your knees
- Push your legs out against the band and back in
- Ensure your movement against the resistance is smooth and controlled
- Lower your legs downwards
- Push your legs out against the band and back in

Lying Abduction

Circuit 1

- Stack your shoulders hips and heels over each other
- Maintain stability and lower down slowly
- Don't allow yourself to lean forward, keep your chin and eyes up
- Press up through your heels

Front squat

- Push your hips as you come down
- Reach parallel and explode up

Jump Squats

- Begin with one foot back
- Quickly lower down to 90 degrees and rise back up as fast as you can
- Repeat movements on the opposite leg

Reverse Lunges

- Start with a shoulder width stance
- Jump up and land in a lunge stance with both knees bent at 90 degrees
- Repeat on opposite side

Reverse Jumping Lunges

Circuit 2

- Rotate one hip externally and the other hip internally

90/90 Stretch (Each Side)

- Rotate one hip externally and the other hip internally
- Lift upwards and hold before lowering back to the floor

90/90 Get Ups (each side)

- Stand in a wide toed out stance 
- Lower into a squat 
- Rotate your upper body and extend your arm straight up 
- Hold pose for 5 secs.
- Repeat on opposite side

Alternating yogi squat (each side)

- Place your feet hip-width apart
- 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
- Repeat reps on other leg (5 on each leg)

Single leg quad stretch (each side)

- While standing, hold onto wall for support or chair back to assist in balance of needed. 
- Bend your knee by grasping your ankle with one hand, moving your foot toward your buttocks 
- Gently pull on your ankle to bend your knee as far as possible. Maintain position for 30 seconds.
- 5 each side

W1/D1

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