Name: Playbook - Dr. Robin B - W2/D2
Uploaded: 2023-01-23T05:39:14.881Z
Duration: 45 min
Description: W2/D2

Warm up: 2 Rounds 
8 x Banded lateral walk
8 x Banded Side steps
8 x Banded squats (bodyweight)

Circuit 1: 3 Rounds
16 x Alternating banded reverse lunge
10 x Superset: Banded jump lunges
10 x Goblet Squat
15 x Db RDL

Circuit 2: 3 Rounds
12 x Kb hip hinge swing 
12 x Kb drop lunge (each side) 
12 x Single arm Kb swing to squat
12 x Double Kb hip hinge swing

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)

- Position a band around your legs just above your knees
- With your knees slightly bent, take slow lateral steps
- Keep your hips down and toes pointed forward

Banded lateral walk

Position a band around your legs just above your knees
- With your knees slightly bent, take slow steps side to side
- Keep your hips down and toes pointed forward

Banded Side steps

- Stand with feet shoulder width apart, band placed above your knees
- Lower in to the bottom of a squat pushing your hips back and down
- Stand up out of squat to full hip extension keeping your chest up
- Your knees should be inline with your toes

Banded squat

Warmup

- Begin with DB in both hands
- Step forward with the first foot and lower until both knees are 90 degrees 
- Push through the front heel and stand back up to starting
- Repeat with the opposite foot

Alternating Banded reverse lunge

- Start with a shoulder width stance
- Jump and land in a lunge stance
- With both knees bent at 90 degrees
- Jump upwards and land in a controlled manner
- Keep your chest up
- Repeat on opposite side

Banded Jumping lunges

- 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

- Begin with dumbbells in each hand and feet hip width
- Press hips back and lower dumbbells down until mid shins
- Lift back up to standing and press hips forward

Dumbbell RDL

Circuit 1

- Start with kettlebell on the ground in front of you
- With chest lifted and core engaged bend at the waist
- Lift KB off the ground allowing it to swing between your legs
- Drive your hips forward propelling KB forward and up
- Stopping just in front of the shoulders 
- Allow kettlebell to swing down and back between the legs
- Moving immediately into the next rep

Kettlebell hip hinge swing

- Start with feet together and kettlebell in your hand
- Move one foot forward and one foot back lowering your back knee to the ground
- Press hips back and bend knees to 90 degrees
- Immediately reverse direction and explosively drive through the heel of your front foot
- Switch kettlebell to opposite hand

KB drop lunge

- Use the momentum as you swing the kettlebell 
- Clean the kettlebell up to your shoulder
- Perform a squat 
- Reverse the movement back to starting position

Single arm Kettlebell swing to squat

- Start with kettlebells on the ground in front of you
- With chest lifted and core engaged bend at the waist
- Lift Kettlebells off the ground allowing it to swing on the side of your legs
- Drive your hips forward propelling KB forward and up
- Stopping just in front of the shoulders 
- Allow kettlebell to swing down and back
- Moving immediately into the next rep

Double Kettlebell hip hinge swing

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 Reach 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

W2/D2

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