Name: Playbook - Jessica Giselle - W1D1
Uploaded: 2022-08-17T06:38:10.057Z
Duration: 45 min
Description: W1D1

Good start! Would be good to have some guidance on weights (also spell check instructions)

Kellen Riley

Goal: 3-4 sets, 8-12 reps per exercise with a 45 second break. If you have more time and can do a 4th set that is great!

Banded squat to pulse rotate jump

-Push off your heels and keep your hips up as high as possible the entire time while your knees flare out against resistance. 
-When your knees glare out, the hips will have a tendency to want to dip down, but don’t let that  happen. 

Each time your knees flares out count it as in.

Static glute bridge w/ hip abduction

-Keep a slight bend at the front knee
- Come straight down until your reach shin height 
- Pull back up

Dumbbell bulgarian split squat

- Stand in a wide toed out stance with a dumbbell in each hand in front of you
- Lower into a squat touching the dumbbells to the ground while keeping your back straight
- Stand up to full extension

Dumbbell sumo deadlift

Banded donkey kicks

Core Ab combo

W1D1

W1D2 Arms

W1D3

W1D4 Arms

W1D5

W1D6

W2D1

W2D2 Arms

W2D3

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Michelle

W2D5

W2D6

W3D1

W3D2 Arms

W3D3

W3D4 Arms

W3D5

W3D6

W4D1

W4D2 Arms

W4D3

W4D4

W4D5

W4D6

W1D1

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