Name: Playbook - Kait & Martin - W1/D1 Week 1 Day 1
Uploaded: 2022-04-18T15:33:44.800Z
Duration: 45 min
Description: W1/D1 Week 1 Day 1

Kelsey

Natalia

Warm-Up:
Spinal Wave Unload 1 x 5
Thread The Needle 1 x 10
World's Greatest Stretch 1 x 10
Pigeon Stretch 1 x 10
Russian Baby Makers 1 x 10
Rollback Reaches 1 x 10

Activation:
Banded Lateral Walks 2 x 18 (3 x 6)
3-Way Glute Activation 2 x 10 (3 taps = 1 rep)

Tri-Set #1:
Bulgarian Split Squats 3 x 10 Each leg
Walking Lunges 3 x 20
Pulse Lunge Jumps 3 x 10

Tri-Set #2:
KB Goblet Squats 3 x 10
Weighted Alt. Lateral Lunges 3 x 12
Bodyweight Squat Jumps 3 x 10  

Super-Set #3:
SL Elevated Glute Bridges 2 x 10 each leg
Elevated Hip Thrusts 2 x 12

- 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

- Start in a loaded beast position
- Bring one leg forward, driving knee into the same side wrist 
- Once you feel comfortable in that position, release hands from ground and lift overhead to add a hip flexor stretch
- Return to starting position, alternate sides

Pigeon 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

Booty Warm-Up: Cake 🍑 w/ Kait

- 3 each way (6 steps) = 1 repetition 
- 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

-Begin by placing loop band around ankles
-Assume a slight squat position
-While one leg stabilizes, the other one will be going through 3 different movements
-Tap forward and return to middle
-Tap out to the side and return to middle
-Tap back and return to middle
-3 taps is 1 repetition
-Perform 10 repetitions on each side

Banded 3-Way Glute Activation

Booty Activation: Cake 🍑 w/ Kait

- 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

- Add weight when possible 
- Lunge forward alternating legs
- Keep front foot (working leg) flat on ground when pushing off the ground

Body Weight Walking Lunges

- Alternating sides, perform a lunge into an explosive lunge
- Switch foot position mid air, repeat

Pulse Lunge Jumps

Circuit #1

- Stand holding a kettlebell close to your chest             
- Flex at the knees and push your hips back as you come down 
- Keep your chest up throughout the movement
- Pause at parallel and extend your legs to come back up

Kettlebell Goblet Squat

- Place your feet hip-width apart, 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 
- Alternate sides

Kettlebell Alternating Lateral Lunges

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

Squat Jumps

Circuit #2

- 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
- Work both sides

Single Leg Elevated Glute Bridges

- Place your upper back on the edge of the box 
- Bring your hips up engaging your glutes

W1/D1 Week 1 Day 1

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