Name: Playbook - Dr. Robin B - W5/D5
Uploaded: 2023-01-23T05:39:14.983Z
Duration: 45 min
Description: W5/D5

Warm up: 2 Rounds
10 x Banded Side Steps
12 x Banded Jumping Jacks
8 x Band RDLs (each side)
8 x Sprinter Lunges (each side)

Circuit 1: 3 Rounds
8 x Double Dumbbell Squats
12 x Db Single Hip Abductors
12 x Med Ball Squats 
12 x Med Ball Slams 

Circuit 2: 3 Rounds
12 x Elevated Lunges (Each side)
12 x Box Step Ups 
10 x Box Jumps 
10 x Box Step Down Iso Squat Hold + Jump 

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 steps side to side
- Keep your hips down and toes pointed forward

Banded Side steps

- Start by standing with your feet together & band around your ankles
- In one motion, jump your feet out to the side and raise your arms above your head - Immediately reverse the motion by jumping back to the starting position 
- Increase speed as you feel comfortable

Banded Jumping jacks

- Begin with band in each hand and feet hip width
- Press hips back and lower 
- Lift back up to standing and press hips forward
Repeat reps on the opposite leg

Banded RDL

- 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
- Lift your knee up towards your chest

Sprinter lunge

Warmup

- Keep the dumbbells on your shoulders 
- Push your hips back as you lower down 
- Reach parallel and come back up

Double Dumbbell squats

- Stand tall and hold onto a stationary surface- Hold a dumbbell on the top of your working leg just below your hip
- Raise your leg laterally and lower with control 
- Complete desired reps then repeat on the opposite side

Dumbbell hip abduction

- Hold Med ball close to chest
- Stand with feet shoulder width apart
- 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

Med Ball Squats

- Hold a medicine or med ball with both hands above your head
- Slam the ball on to the ground directly in front of you as hard as you can
- Catch the ball with both hands on the bounce and repeat the movement

Med Ball slam

Circuit 1

- Place both feet on an elevate surface 
- Lower 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
- Repeat reps on opposite leg

Elevated Lunges

- Stand in front of a box
- Step up to full extension
- Keep your chest up
- Lower to ground and repeat with other leg

Box step up

- Stand a few inches in front of the box
- Press hips back, lower down and jump on top of the box
- Land softly on the box
- Complete the movement by standing up tall before stepping down with one foot at a time

Box jumps

- Stand in front of a box
- Step up to full extension
- Keep your chest up
- Walk across the box & jump down
- Perform air squat 
- walk around the box and repeat

Box Step Down Iso Squat Hold + Jump

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

W5/D5

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