Name: Playbook - Inanna Sarkis - W4/D4 Active recovery + stretch
Uploaded: 2021-11-16T14:22:14.290Z
Duration: 45 min
Description: W4/D4 Active recovery + stretch

Warm up 

Circuit:
- Air squat
- Banded glute bridge openers
- Banded lateral leg lift
- Banded leg lift ( back )
- Banded march with toe taps

Circuit:
- Standing hamstring stretch
- Side bend stretch
- Seated butterfly stretch
- Seated side stretch ( open )
- Cross over leg stretch 

Cardio

- Skip rope with rope passing under your feet once each jump

Jump rope

- 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 a band around your legs above the knees
-Lay  on your back and raise your hips into a glute bridge 
- Perform leg openers by pushing your knees apart and back together

Banded glute bridge openers

- 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

- Place a band around your legs above the knee
-Kick one leg back as you activate your glute 
-Return your leg to the starting position

Banded leg lift ( back)

-Place a band around your leg above the knee and get into a semi squat position
-March forward and backward as you tap your toe to the center with each rep

Banded march with toe taps ( front to back )

Circuit

-Stand with your feet together
-Bend at the waist leaning as far forward as you can stretching your hamstrings

Standing hamstring  stretch

- Sit with one leg extended and the other tucked
-Bend over your extended leg sideways stretching your hamstrings, lats, and oblique

Side bend stretch

-Sit with the soles of your feet together 
- Press your knees towards the ground and hold the position

Seated butterfly stretch

-Sit on the ground with your legs open wide
- Bend at the waist over one leg as you reach overhead with your arm

Seated side stretch open

-Sit in a front to back split with the front leg bent and crossed over in front of your body
-Lean over the front leg and hold

Cross over leg stretch

- Set the ir bike so your knees are slightly bent when extended
- Place your hands on the handles and begin to pedal
- Use both your arms and your legs to increase speed

Air bike ( Cardio / Low intensity steady state )

W4/D4 Active recovery + stretch

Shreya Sindhu

Sara

Didi

W1/D1 Legs + core

Angeliki

Had to make some adjustments because of lack of equipment but it was a good skeleton for things to do. Sweating my a$$ off.

Taylor

After this workout I feel my abs fr 🔥😅

Anna

W1/D2 Active recovery + core

Nikola Czapnik

Josefina

W1/D3 HIIT

Really love these workouts! They make it easy to workout at home or coordinate them for a gym workout. Looking forward for more!

Rebecca

Not as tough as yesterday but gooood !!!😊

Manal

W1/D4 Active recovery + stretch

Jenna

MARIA

W1/D5 Upper body + core

Cloé

Caro

W2/D1 Legs + core

Razan

W2/D2 Active recovery + core

On exercises in two rounds specify if you should do x2 or do both legs in the amount of time set

Maiken

Nancy Riveros

W2/D3 HIIT

Specify legs/repetitions x2 when you have x3 rounds and two legs. Or make it x4 instead of x3

W2/D4 Active recovery + stretch

Alyssa Rodriguez

Amazing!!!
Btw I’m using 1kg for the dumbbells, u think I’ll still be seeing results ?

W4/D4 Active recovery + stretch

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