Name: Playbook - Inanna Sarkis - W4/D3 Lower focus
Uploaded: 2022-08-31T20:43:41.520Z
Duration: 45 min
Description: W4/D3 Lower focus

Circuit: x 3
Banded hip thrusts 
Banded fire hydrants 
Plank side taps ( straight leg) 

Circuit: x 3
Db walking lunge 
Db Stiff leg deadlift 
Banded diagonal walk 

Superset: x 3
Banded glute kickbacks 
Db hip thrusts

- Place your upper back on the edge of the box 
- Place a band over your lap 
- Bring your hips up engaging your glutes

Banded  hip thrusts

- 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 (15 each leg)

- Get into a high plank position with a band around your legs above the knee
- Move your legs one at a time out to the side performing toe taps

Banded Plank Side Taps (15 each leg)

Circuit

- Begin with dumbbells in each hand
- Step forward with one foot and lower down until knees are 90 degrees, rise half way, lower back to 90
- Push through front heel and stand back up 
- Work both sides

Dumbbell walking lunges

-Stand holding a dumbbell in each hand
-Hinge at the waist performing a stiff leg deadlift
- Curl the dumbbells to your shoulders
- Lower into the bottom of a squat 
- Stand up to full extension performing a dumbbell shoulder press at the top of the movement

Stiff leg deadlift + thruster

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

Banded Diagonal Walk Front + Back*

- With a band around your legs above the knee perform straight single leg kick backs

Banded Quadruped Single Straight Leg Kick Back (15 each leg)

- Place the dumbbell on your hips
- Push through your heels to raise your hips
- Squeeze your glutes as you come up
- Pause at the top

DB glute bridge

Superset

W4/D3 Lower focus

Mar Becerra

Giovanna Rosa

W1/D1 Full body

I feel happy I finished today exercise! Yey!

W4/D3 Lower focus

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