Name: Playbook - Inanna Sarkis - W3/D5 Full body
Uploaded: 2022-08-31T20:43:41.500Z
Duration: 45 min
Description: W3/D5 Full body

Superset: x3 
- Reverse lunge + curl 
-Dumbbell overhead tricep extension 

Superset: x 3
-Banded diagonal walk
-Banded squat jumps

Superset: x 3 
-Seated butterfly abduction
-Banded glute bridge with abduction

 Superset: x 3 
- Banded Alternating Curtsy lunge
- Banded fire hydrant

-Stand with your feet shoulder width apart with a dumbbell in each hand
- Step back into a revers lunge as you  curl the dumbbells up to your shoulder
-Lower the dumbbells as you step back to the starting position

Reverse lunge + curl ( 10 each side)

- Keep your elbows close to your temples
- Bend at the elbows to lower dumbbell down behind your head
- Extend your arms engaging your triceps to bring the dumbbell back up

Dumbbell overhead tricep extension

Superset

- With a band around your legs above the knee walk forwards and backwards in diagonal steps

Banded Diagonal Walk Front + Back

- With band around your legs above the knee perform squat jumps
- Land safely

Banded Squat Jump

- From a seated position with your feet together perform banded butterfly abductions

Banded Seated Butterfly Abduction*

-Lay on the ground with a band around your les above the knees
- Perform a glute bridge
- At the top of the movement spread you knees causing abduction

Banded Glute Bridge with Abduction*

- Step one leg back behind the other leg
- Bring your knee down until it reaches 90 degrees
- Push through your front leg to bring your back leg forward to starting position 
- Complete desired reps then repeat on the opposite side

Banded alt. curtsy lunge (12 each side)

- Position yourself on your hands and knees
- 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

Banded Fire hydrants (12 each side)

W3/D5 Full body

Mar Becerra

Giovanna Rosa

W1/D1 Full body

I feel happy I finished today exercise! Yey!

W3/D5 Full body

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