Name: Playbook - Gracie Kramer - WEEK 2 || DAY 1
Uploaded: 2022-08-28T20:05:38.586Z
Duration: 30 min
Description: WEEK 2 || DAY 1

Zachary

Cass

Christina

Welcome to Day 1, Week 2 of my Gymnast Booty Workout! 

You can either rotate through each exercise 3 times or complete each exercise’s sets before moving onto a new movement. We will be incorporating weight into this workout, so if you do not have access to weights, you can always add an extra set for each exercise, additional reps, or use a resistance band or ankle weights to make it more challenging. Be sure to stretch before you begin & after the workout is complete to prevent injury & muscle tightness!

- grab a kettlebell (10-35 lbs)
- start w feet shoulder width apart 
- feet facing forward 
- body upright & core engaged
- hinge at hips, keep weight on heels, & lower into squat while holding kettlebell
- using glutes & hammies, firmly lift back up from squat to your starting position

KB Squats

- 12 reps total/6 on each side
- start in standard KB squatted position
- maintain good posture & strong core
- starting w the R foot, take one step out to the side
- bring foot back into center, then repeat on L side 
- hold the squatted position for the entirety of the assigned reps

KB Squat w Lateral Step Outs

- Start with wide stance, toes pointed out
- Hold kettlebell with upright body position
- Hinge at the hips as you squat & press firmly into heels
- Start with pressing up into a half squat position, then back down before coming all the way up to your vertical starting position
- Continue until reps are complete 

*the half squat + full squat = 1 full rep*

Kettlebell Half Squat to Full Squat

* all 3 variations of squats = 1 rep * 
- start w kettlebell in R hand, while doing a split squat w L leg in front
- immediately turn to a sumo squat w both hands firmly on kettlebell & in the center of your squat
- after sumo squat turn to the right to enter into a R legged split squat w kettlebell in the L hand
- return back to center for sumo squat & repeat until reps are complete

WEEK 2 || DAY 1

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