Name: Playbook - Inanna Sarkis - W2/D1 Legs + core
Uploaded: 2021-11-16T14:10:15.951Z
Duration: 45 min
Description: W2/D1 Legs + core

Josefina

Cloé

Caro

Jamina

I wasn’t motivated at all today but happy I made it 👍👍

Manal

Razan

Warm up

Circuit: 
- Db curtsy lunge 
- Db sumo squat
- Bulgarian split squat 

Circuit :
- Broad jumps 
- High knees
- Jump kick 

Cool down

- 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

Air squats

- Place band just above your knees
 - Flex the hips to 45 degrees and the knees to approximately 90 degrees 
- Initiate the movement by abducting your top leg
- Push your knee away from the midline of your body                                                                                        
- Maintain contact between your feet throughout the movement

Banded clam. ( 12 each direction )

- Place a band around your legs above the knees
-Raise one leg up laterally 
-Lower leg back to the starting position

Banded lateral leg lift. ( 12 each leg )

-Place a band around your leg above the knee and get into a semi squat position
-March side to side in the low position

Banded march ( side to side )( both directions )

Warm up

-Stand with your feet shoulder width apart with a dumbbell in each hand
-Step back and across into a curtsy lunge
-Stand back up to the starting position

Db curtsy lunge ( 12 each leg )

- Stand in a wide toed out stance 
- Hold a heavy dumbbell between your legs in front of you
- Lower into a squat, touch dumbbell to the ground
- Stand up to full extension

DB sumo squat

- Start with your back foot on top of an elevated surface 
- Lower down pushing your hips back slightly 
- Lower until both legs are at about 90 degrees 
- Push through your front leg to come back up 
- Work both sides

Bulgarian split squat. ( 10 each leg )

Circuit

- Squat down and partially raise arms
- Swing arms back behind your sides and lean forward
- Rapidly swing arms forward and jump forward as far as possible
- Land with both feet together and legs bent

Broad jumps

- Run in place with high knees for time or reps
- Increase speed as you feel comfortable

High knees

-Stand in a stager stance drive on knee up into the air 
- In the air rotate legs and kick the opposite leg forward

Jump kick

- Position yourself on your hands and knees with a band around your legs
- Keeping your knee in a bent position
- Lift your knee away from the midline of the body
- Pause at the top of the motion 
- Slowly return to the starting position

Fire hydrants (banded) ( 12 each leg )

-Get on your knees and elbows as you open your legs stretching 
- Hold position

Frog stretch

- Keeping your chin tucked 
- Gently lift your head and shoulders off the floor 
- Slowly contracting your abdominals
- Pause briefly, lower back down
- Lower back stays in contact with the pad or floor

Crunches

- Place your arms extended by your sides 
- Raise your legs until you reach 90 degrees
- At the top raise your hips off the ground

W2/D1 Legs + core

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