Name: Playbook - Jesse Rey - W2/D3
Uploaded: 2022-11-12T21:10:02.974Z
Duration: 45 min
Description: W2/D3

Start  by standing at the side of your bench with on foot resting on top.
- step on top of the bench and switch legs to the other side stepping angularly
- your hood should rotate slightly when stepping down 
- repeat back and forth with continuous movement
-

To Modify:
- you can adjust the riser to the shorter height

Lateral Box Stepovers

- Place your upper back on the edge of the box 
- feet should be in your squat position with weight in the heels ( bonus if you can flex the feet lifting toes from the floor and only using heels to push)
- Bring your hips up engaging your glutes
- you can had 2 or 3 pulse reps to increase intensity 
- engage lower abdominal muscle so you don’t hyper extend the back

BW Hip Thrust

- Hinge forward keeping a bend at your knee
- Holding band in each hand and arms bent to 90 degrees at your sides and shoulders pulled back
- Extend your arms engaging your triceps
- Lower back to starting position without dropping the elbow or losing tension on the band
- progress by stepping back for more resistance or take a split stance and lift the back leg off the floor to balance

Resistance Band Tricep Kickbacks

- Stand with a band under your feet and grasped in both hands, make sure you spread the resistance band from the floor so you have less tension at the ends of the band to perform the exercise, you should be able to lift to ear level with ease. 
- Keeping a slight bend at the elbows 
- Raise your hands laterally and up to shoulder height 
- Lower your hands releasing the tension from the band
- you can cross the bands for extra challenge

Resistance band lateral raise

Work both sides 15 reps reach or 30/30 split 

-Keep your elbow underneath your shoulder, and feet stacked on top of each other
- Press your hips toward the ceiling to make a straight line from head to toe
- Bring your top arm down and under your body, slightly rotating your hips and open all the way back till shoulder blades squeeze together 

*modify with just the side plank hold 
*progress the exercises by adding a light dumbbell