Name: Playbook - Kait & Martin - Contrast Training 🔥 (Intermediate)
Uploaded: 2022-06-13T18:51:01.302Z
Duration: 45 min
Description: Contrast Training 🔥 (Intermediate)

Workout Description:

Superset #1: 3 sets
1a. Bulgarian Split Squats x 8E
1b. Bulgarian Split Squat Jumps x 6E

Superset #2: 3 sets
2a. Reverse Lunge Step Ups x 8E
2b. Reverse Lunge Step Up Jumps x 6E

Superset #3: 3 sets
3a. Lateral Lunge to Curtsy x 8E
3b. Lateral Ski Jumps x 16

Superset #4: 2 sets
4a. Banded Front Squats x 12
4b. Squat Jumps x 6

- 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 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

- 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

- Position a band around your ankles
- With your knees slightly bent, take lateral steps over and back
- Keep your hips down and toes pointed forward

Monster Walks

Legs Warm-Up/Activation

- Hold kettlebell in a goblet position, at chest height
- Start with your back foot on top of an elevated surface 
- Lower down pushing your hips back slightly 
- Lower until both legs are at about 90 degrees 
- Push through your front leg to come back up 
- Work both sides

Kettlebell Bulgarian Split Squats

- Start in a split stance with your back foot on an elevated surface 
- Jump up bringing your knee toward your chest 
- Land softly
* Work both sides

Bulgarian Split Squat Jump

Superset #1

- Begin in a lunge position
- Hold Kettlebell outside of front leg
- Bring the back leg up onto the box and push through your heel to stand up
- Bring the other leg up and bend to 90 degrees
- Step down with the first leg and lower back down to the ground
- Finish prescribed repetitions
- Repeat on the other side

Kettlebell Reverse Lunge to Step Up

- From a standing position take one giant step back 
- Drop your back knee towards the floor until both legs are bent at 90 degrees
- Explosively lunge back into starting position
- Transition directly into step up jumps 
- Repeat movement from starting position successively into desired repetitions

Reverse Lunge to Step Up Jumps

Superset #2

- Hold kettlebell in goblet position 
- Take a big step to the side
- Land with your heel, flex the knee to lower your hip and body until your knee and hip are at a 90 degree angle 
- Keep opposite leg only slightly angled
- Return to the starting position by extending your hip and knee 
- Step the same leg back behind the other leg
- Bring your knee down until it reaches 90 degrees
- Push through your front leg to bring your back leg forward to starting position
- Work both sides

Kettlebell Lateral Lunge to Curtsy

- Start with a shoulder width stance 
- Leap laterally and let your opposite leg cross behind you
- Upon landing, immediately push off in the opposite direction
- Repeating back and forth for time or reps

Lateral Ski Jumps

Superset #3

- Stand inside resistance band, feet shoulder width apart
- Hold band firmly with hands in a front rack position
- Control the squat by sitting back and down into your hips
- Push back to standing position through the mid foot 
- Perform desired repetitions

Banded Front Squats

- Push your hips back and down as you lower to parallel
- Explode/jump up from the bottom of the squat
- Land softly

Contrast Training 🔥 (Intermediate)

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