Name: Playbook - Kait & Martin - W1/D2 Week 1 Day 2
Uploaded: 2022-05-12T16:59:41.707Z
Duration: 45 min
Description: W1/D2 Week 1 Day 2

LeeAnn

- 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

- Drive off your foot from the box
- Bring your opposite knee towards your chest 
- Land softly
* Work both sides

Alternating Step Ups (Bodyweight)

- Begin in a loaded beast position
- Push your body forward until you end up in a high plank position
- Keep core engaged (Abs and glutes)

Loaded Beast to Plank

- Lay back with your elbows on the ground behind you & your legs elevated 
- Point your toes forward
- Move your legs up and down rapidly
- Keep core tight and activated

Flutter Kicks

Circuit #1

- 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

- Bend over at 45 degrees 
- Row to your belly button keeping your elbows tight 
- Maintain the curvature in your lower back and avoid swinging or bouncing

Bent Over Banded Row

-Sit on your butt with your hands firmly on the ground behind you 
-Extend your body into a reverse plank position
-Hold for time

Reverse Plank Hold

Circuit #2

- Begin by putting resistance band behind the knees
- Assume loaded beast position
- Keeping hands and feet on the ground, press the hips up by locking out the knees at the top of the movement and squeezing the quads
- Sit back onto your heels to stretch the quads

Banded Leg Extensions

- Place your hands on the front edge of the box/bench just outside hips
- Move forward off the bench with arms extended and shoulders down 
- Walk your heels closer to the box
- Bend at the elbows to lower your body
- Elbows should bend straight back 
- Extend your arms engaging your triceps back to starting position

Modified Bench Dip

- 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

W1/D2 Week 1 Day 2

Community

More workouts from Kait & Martin