Name: Playbook - Kait & Martin - W1/D1 Week 1 Day 1
Uploaded: 2022-05-12T16:59:41.701Z
Duration: 45 min
Description: W1/D1 Week 1 Day 1

Anna

Valerie

LeeAnn

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

Activation:
Lateral Band Walks
3D Band Pull Aparts

Workout:
1a. Alternating Reverse Lunges
1b. Incline Push Ups
1c. In & Out Crunches

2a. Band Squats
2b. Superman w/ Pulldowns
2c. Plank Shoulder Taps

3a. Loaded Beast to MC
3b. Standing Band Rows
3c. Elevated Glute Bridges

- 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

- 20 reps = 10 reps each way!
- 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 inside a light resistance monster band
- Stand holding a band with hands shoulder width apart
- Initiate movement by performing front raise
- Pull your arms apart and back adding tension to the band
- Release and repeat

3-D Band Pull Aparts

Bands&Bodyweight Activation

- Stand with your feet close
- Step back into a reverse lunge 
- Stand back up to the starting position
* Work both sides

Bodyweight Reverse Lunges

- Start with your hands on a box
- Perform a push-up coming down slowly
- Keep your core engaged

Incline Push Up

- Keep hands by your sides for balance
- Keep feet off the ground the entire set
- Bring knees to chest and extend back to starting position

Seated Crunches

Circuit #1

- 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

- Lying on the ground face down with a band held overhead
- Raise your upper body and lower body engaging your glutes
- Pause at the top
- Pull the band to your upper chest creating added tension in the band
- Extend your arms back to overhead

Banded Superman Lat Pulldowns

- Start in a high plank position
- Take one hand off the floor and touch the opposite shoulder
- Repeating on the opposite side

High Plank Shoulder Taps

Circuit #2

- 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

Loaded Beast Mountain Climbers

- Loop band around stable object
- Stand in a 3/4 Squat position
- Perform row towards your body and stretch band back to starting position
- Repeat for desired repetitions

Standing Banded Rows

- Place both feet on top of an elevated surface
- Drive both feet into surface and drive hips until you can fully contract your glutes 
- Return to starting position

W1/D1 Week 1 Day 1

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