Name: Playbook - Jessica Giselle - W1D3
Uploaded: 2022-08-17T06:38:10.259Z
Duration: 45 min
Description: W1D3

Banded Abductors are for rounding the booty. They work out the muscle on the side of the butt.

-Keep your leg straight the entire you go out with it. 
-Push out your legs against the band
- Ensure your movement against the resistance is smooth and controlled
-You can start with no weight and if it gets too easy add a 10 lb weighted plate. 

Complete all reps on one leg before switching sides.

Banded Abductors standing

Banded frog squats

Glute Combo Fire hydrants w/ kickbacks

- Begin in a prone position with your legs off the box
- Keeping your heels together and knees bent to 90 degrees 
- Lift legs up until parallel with your back, engage your glutes
- Keeping your back in a neutral position

Reverse frog hypers

1. Sit back with your feet in a while stance, with your toes turned out an angle. 
2. Jump up, softly land on your toes, and squat.
3. Return to the starting position and repeat the movement until the set is complete. 

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!

If you increase weight, decrease reps and vice versa) challenge yourself on the weight or rep ALWAYS!  For Abs complete 12-20+ reps

Frog jump squats

Ab Frog sit-up with dumbbells

W1D3

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

W1D3

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