Name: Playbook - Inanna Sarkis - W4/D1 Full body
Uploaded: 2022-08-31T20:43:41.510Z
Duration: 45 min
Description: W4/D1 Full body

Circuit: x 3 
- Renegade row + squat curl 
- Dumbbell overhead tricep extension
- Bent over rows

Circuit : x 3
Banded lateral leg lifts  
Banded squats 
Squat hold + abduction

Circuit: x 3 
Banded curtsy lunge (alternating) 
Box jumps 
Banded donkey kick

-Get into a plank position with your hands on dumbbells 
-Row each arm 
- Pop to your feet and get into a low squat position 
- Hold the squat position as you curl the dumbbells

Renegade row + squat curl

- 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

- Remain bent over and avoid standing up
- Focus on using your lower lats, avoid using your traps and upper back

Bent over rows (15 each arm)

Circuit

- 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 (15 each side)

- Place a band around your legs above the knee
- Squat

Banded Squat

-Hold the bottom position of a squat and perform abductions

Banded Squat Hold w/ 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 leg)

- Stand a few inches in front of a box or bench 
- Press hips back, lower down and jump on top of the box
- Land softly on the box
- Jump down or step down and repeat

Box jumps

- With a band around your legs above the knee perform a fire hydrant
- From the leg elevated position perform kickbacks

Banded Fire Hydrant Kick Back (12 each side)

W4/D1 Full body

Mar Becerra

Giovanna Rosa

W1/D1 Full body

I feel happy I finished today exercise! Yey!

W4/D1 Full body

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