Name: Playbook - Kait & Martin - Lunges + Animal Flow 🔥🦍
Uploaded: 2022-08-31T23:09:07.672Z
Duration: 45 min
Description: Lunges + Animal Flow 🔥🦍

For this week’s WOW, we’re bringing you 3 movements that you can do absolutely anywhere. 

If your body isn’t ready for any added weight, perform all of the exercises with your own Bodyweight. Otherwise, add some weight to the walking lunges!

Workout description:

- 8 Rounds
- No rest between exercises
- Rest 60-90 seconds between rounds

1a. Weighted Walking Lunges x 30 reps
1b. Jumping Lunges x 30 reps
1c. Side Kick Throughs to Full Scorpion or Side Kick Throughs (both shown in the video).

The exercise videos include both Kait & Martin as long as you watch the exercise videos all the way through!

Any questions? Reach out to us and we’ll help you out!

- 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

Mobility/Active Warm Up

* The nice thing about the weighted vest is that you don’t have to focus on holding weights and your arms getting too tired!

- Alternate walking lunges
- Maintain a strong/activated core
- A shorter step will focus more on your quadriceps
- A longer step will focus more on your glutes/hamstrings
- Perform the movement slowly and with full range of motion!

Walking Lunges (Weight Vest)

- Start with a shoulder width stance
- Jump and land in a lunge stance
- With both knees bent at 90 degrees
- Jump switching your feet in mid air
- Keep your chest up

Jumping Lunges

* if the movement Martín is doing is too hard, wait for second part of video where Kait demonstrates only the Side Kick Throughs!

- Begin in a beast position/quadruped position with your knees slightly off the ground, core activated.
- By rotating your entire body, begin to kick through with the opposite leg of the side you are turning to.
- Focus on kicking as far out as possible to create length and rotation in the body.
- The arm that comes off the ground will go into a high row to complete the rotation of the body.
- Continue by reversing the movement into a full scorpion.
- Kick the leg out as high as possible, squeezing the glute and turning the body.
- This movement will teach control, stability & coordination while helping you work on flexibility and mobility through a passive range of motion.

- Work both sides!!

Lunges + Animal Flow 🔥🦍

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