Name: Playbook - Kait & Martin - Bands & BW Legs (Intermediate)
Uploaded: 2022-07-26T20:28:29.173Z
Duration: 45 min
Description: Bands & BW Legs (Intermediate)

Grab your bands and get to work!

9 exercises 
3 tri-sets

Workout:
1a. Banded SL Glute Bridges x 10E
1b. Band Romanian Deadlifts x 15
1c. Glute Bridge Sit Ups x 10

2a. Lateral Band Walk x 10E
2b. Alt. explosive Lateral Lunges x 16
2c. Low Plank Mountain Climbers x 16

3a. Forward Lunges x 20
3b. Loaded Beast to Lunge x 16
3c. Loaded Beast Mountain Climbers x 16

- Start on all fours, with arms stretched out on the floor
- Get into a loaded beast position
- Keep knees an inch off the ground
- Begin by push the hands into the ground and driving hips towards the ceiling
- Continue to unload through the spine and squeeze your glutes at the bottom of the movement
- Continue to squeeze shoulder blades together and drive chest and chin to ceiling
- Reverse movement back to starting position

Spinal Wave Unload

-Start in quadruped position, hips stacked on top of knees and shoulders stacked on top of wrists
-Begin by reaching through to either side and using the ground as an anchor to get deeper rotation on thoracic spine
-Bring the same arm back to the other side and reach with the elbow to create rotation on thoracic spine in the opposite direction
-Alternate L and R

Thread The Needle

- Start in a loaded beast position
- Begin movement by stepping into a deep lunge
- Keep the hand closest to the front leg, on the ground
- Lift opposite arm off the ground and rotate away while keeping your hips squared
- Return back to starting position
- Alternate sides

World’s Greatest Stretch

- Begin the movement in a deep squat position with hands placed on the ground between your legs or holding on to your feet (not shown)
- Keeping your hands on the ground (or feet), start to push the hips to the ceiling and attempt to lock out the knees to stretch the hamstrings
- Return to starting position

Russian Baby Makers

- Start by sitting in a straddle position
- Roll back by actively engaging your abs and touching as far back as your body allows
- Continue by rolling forward into a straddle and reach through with your arms

Rollback Reaches

Bands&Bodyweight Warm Up

- Place loop band right above the knees
- Raise one leg off the elevated surface 
- Push through your heel to raise your hips
- Engage your glutes as you lift
- Lower back to starting position

Banded Single Leg Elevated Glute Bridges

- Stand inside band
- Begin with band in each hand and feet hip width
- Lower band to the ground, press hips back while keeping a slightly bent knee
- Stand straight back up pressing hips forward

Banded Romanian Deadlifts

- Perform a glute bridge
- As you bring hips down to floor, shift the position of your feet forward
- Use momentum to perform a sit up
- Control the negative by dropping feet back to starting position and slowly place back down on ground

Glute Bridge Sit Ups

Tri-Set #1

- Place band around your ankles
- Assume half squatted position
- Keep feet shoulder width apart and straight ahead
- Step laterally with one leg then catch up with the other
-Make sure to always lead the movement with the heel, do not let your feet rotate out

Banded Lateral Walks

- Step laterally
- Push your hips back and down as you lower to parallel, keeping the opposite leg extended
- Step back to the initial position and drive your knee forward and up
-Alternate knee drive x 3 and continue to the opposite side.
-Alternate sides for each repetition

Alternating Explosive Lateral Lunges

- From a low plank position
- Bring one knee out and forward up to your elbow
- Return to starting position and repeat on the opposite side

Low Plank Knee to Elbows

Tri-Set #2

- Step forward keeping your chest up 
- Bring your back knee down until both legs are at 90 degrees 
- Step back to the initial position 
- Repeat on the other leg

Forward Lunges

- Begin in a loaded beast position. 
- Continue by bringing

Loaded Beast to Lunge

- Start in a loaded beast position
- Actively drive knee to chest, until your reach a high plank position 
- Return to starting position and alternate sides
- Increase speed as you feel comfortable

Bands & BW Legs (Intermediate)

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