Name: Playbook - Gracie Kramer - WEEK 3 || DAY 3
Uploaded: 2022-08-28T20:05:38.639Z
Duration: 30 min
Description: WEEK 3 || DAY 3

Dynamic lower body workout focused on explosive movements & strength training

- start with a sumo squat in front of an elevated platform, box, or panel mat and do your best to touch butt lightly to the surface
- then jump explosively behind up onto the platform directly into a traditional squat 
- repeat until reps are finished

Sumo Squat Jump to Reg Squat

- press foot firmly into elevated surface/box to lift body up, while simultaneously driving knee up to chest
- use glutes to lift & keep core tight to balance
- carefully lower back down to the floor and stay on the R leg until reps are complete

Single Leg Step Ups + Knee Drive (R)

Single Leg Step Up + Knee Drive (L)

- start with standard squat hold facing the platform
- hold squat for 3 seconds then explode directly from squat up to the platform landing in a squat
- hold the squat for 3 seconds on platform before carefully jumping back down to the ground & landing in a squat 
- continue until reps are complete

Squat Hold to Box Jump Squat Hold

- step up to platform/box and lift back leg using glute 
- take time & hold strong posture & core before stepping back down

Step Up to Back Leg Extension (R)

Step Ups to Back Leg Extension (L)

- Place your hands on the floor in front of you
- Hop back bringing your body down to the floor
- Explode up to the box from the floor after the burpee
- Land softly on the box in a controlled squat hold position
- Safely jump back down from the squatted position & repeat until reps are complete

Burpee Box Jump + Squat Hold

WEEK 3 || DAY 3

Kiki

RhaeAnn

Hala

WEEK 1 || DAY 1

Zachary

WEEK 1 || DAY 2

Did this instead of cardio at end of my workout. Great finisher.

Laura

This workout kicked my ass !!!!! (in a good way!!)

WEEK 3 || DAY 3

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