Name: Playbook - Fit with Josephine Sander - W1/D3
Uploaded: 2024-04-23T11:56:09.266Z
Duration: 20 min
Description: W1/D3

Glute bridges

- Elevate the front half of your feet
- Push through the balls of your feet engaging your calves
- Pause at the top then lower into a slight stretch

Bodyweight calf raises

Couch stretch

Warm up

Every 3 minute for 21 minutes you will complete a round of air squats and step ups. If there is any rest time during the 3 minutes you work then this is your break.

- 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 foot up onto the box and push through your heel to stand up
- Bring the other leg up
- Step down and repeat
- Work both legs

W1/D3

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