Name: Playbook - Kait & Martin - W2/D1 Week 2 Day 1
Uploaded: 2022-04-18T20:40:35.546Z
Duration: 45 min
Description: W2/D1 Week 2 Day 1

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 2x10 each way
3-Way Glute Activation	 2x10 each way
				
Tri-Set #1:				
Sumo KB Deadlifts	3x12
Kneeling Band Hip Thrusts	3x12
Elevated Band SL Glute Bridges 3x15
				
Tri-Set #2:				
B-Stance KB Deadlift 3x10
SL Lunge Jumps 3x10
Donkey Kick to Fire Hydrant 3x10 each 
				
Super-Set #3:				
Pulse Lunge Jumps	 2x10 each side
Pulse Squat Jumps	2x15

- 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

- Stand in a wide toed out stance with a kettlebell between your feet
- Keeping your back straight perform a deadlift

Kettlebell Sumo Deadlift

-Secure a band behind you, at knee height
-Step inside band and create desired tension by walking it out
-Kneeling, perform hip thrusts by bending at the hips
-Pushing hips back into your heels, keep a neutral spine
-Drive hips forward, engaging the glutes as you get to the top of the movement
-Repeat for prescribed reps

Banded Kneeling Hip Thrust

- Place loop band right above the knees
- 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

Banded Single Leg Elevated Glute Bridges

Circuit #1

- Keep a slight bend at both knees and a neutral spine
- Hinge forward, lowering the KB straight down 
- Drive your hips forward and use your glutes and hamstrings to power back to standing

B-Stance KB Deadlift

-Begin in a lunge position with knee on the ground
-As you initiate the movement, lift the front foot slightly off the ground to activate hip flexors
-Forcefully, bring foot back onto ground and jump up
-Drive the knee from the back leg up to chest to increase power output
-Return to starting position
-Work both sides

SL Lunge Jumps

- Position yourself on your hands and knees, with a band just above your knees
- Keeping your knee in a bent position, hips squared
- Kick your leg back and up toward the ceiling, engaging your glutes 
- Return to starting position
- Continue by keeping leg at 90 degrees and abducting (pushing out to the side) to perform Fire Hydrant
- Return to starting position

- Complete desired reps then repeat on the opposite side

Banded Donkey Kicks to Fire Hydrant

Circuit #2

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

Pulse Lunge Jumps

-Stand with feet shoulder width apart
-Lower into the bottom of a squat 
-Start standing back up and stop short of full extension 
-Lower back into bottom of a squat
-Explode up by performing a jump 
-Repeat for desired reps

W2/D1 Week 2 Day 1

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