Name: Playbook - Kait & Martin - W2/D1 Week 2 Day 1
Uploaded: 2022-05-12T16:59:41.719Z
Duration: 45 min
Description: W2/D1 Week 2 Day 1

Week 2 Day 1. Let’s see how sore I am after that one! Love the combination!

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. Bent Over Band Rows
1b. Negative Kneeling Push Ups
1c. Band Romanian Deadlifts

2a. Standing Band Rows
2b. Bench Dips
2c. BW Squat Walks

3a. Band Pull Aparts
3b. Plank Knee To Elbow
3c. Walking Lunges

- 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

- Step inside band
- Stand with wide stance and your hands on the bands 
- Engage your lat as you pull up 
- Keep core activated

Banded Bent Over Rows

- Start in high plank position
- Keep core fully engaged
- Come down as slow as you can (3-5 second count)
- Place knees on the ground and press back up into a high plank position 
- Repeat

Negative Push Ups

- Stand inside band
- Begin with band in each hand and feet hip width
- Lower band to the ground, press hips back while keeping a slightly bent knee
- Stand straight back up pressing hips forward

Banded Romanian Deadlifts

Circuit #1

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

Bench Dips

- Begin in kneeling position
- One leg at a time, stand up into a squat hold
- Reverse lunge back into starting position

Squat Walk Up

Circuit #2

- Stand holding a band forward of your shoulders
- Pull your arms apart and back adding tension to the band
- Release and repeat

Banded Pull Aparts

- Start in a high plank position
- Bring one knee out and forward up to your elbow
- Return to starting position and repeat on the opposite side

High Plank Knee to Elbow

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

W2/D1 Week 2 Day 1

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