Name: Playbook - Kait & Martin - W4/D2 Week 4 Day 2
Uploaded: 2022-04-18T15:40:41.093Z
Duration: 45 min
Description: W4/D2 Week 4 Day 2

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:				
KB Good Mornings	 3x12
Kneeling Band Hip Thrusts 3x15
Loaded Beast to Squat	3x10
				
Tri-Set #2:				
KB Deadlift to Clean Squat	3x10
Explosive Hamstring Walks 3x10
Frog Glute Bridges	3x20
				
Super-Set #3:				
Deficit Reverse Lunges 2x10 each side
Deficit Reverse Lunge Jumps 2x10 each side

- 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 KB upside down
- Perform a halo and place kettlebell on upper back
-Hinge forward holding the kettlebell with two hands
- Bend at the knee slightly
- As you come back up you should feel it in your hamstrings and finish the movement by squeezing the glutes at the top

Kettlebell Good Morning

-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

- Begin in a loaded beast position, arms extended, hips pushed back into your heels
- Jump your feet to land just outside of your hands
- Release your hands from the ground as you transition into a squat hold
- Place hands back into their original position
- Hop your feet back to get back into loaded beast position

Loaded Beast to Squat

Circuit #1

- With a single kettlebell perform a clean
- Into a front squat 
- Alternate between Deadlift into clean, followed up by a front squat
- Repeat until desired repetitions

Kettlebell Clean to Squat

- Start with upper back on floor and glutes off the floor
- Maintain your abs engaged throughout the exercise
- Quickly release feet off ground and land with legs in a more extended position (start little by little until you feel comfortable to completely extend the legs! No rush on this one)
- Walk feet back to starting position
- Repeat for prescribed repetitions

Explosive Hamstring Walks

- Lying down with the soles of your feet together and knees outward
- Lift your hips up and squeeze your glutes
- Pause at the top then lower back down to starting position

Banded Frog Glute Bridges

Circuit #2

- Begin by standing both feet on an elevated surface 
- Step one foot behind you and lower down until your front leg reaches 90 degrees and back knee hovers over the ground
- Press through the front foots heel to stand back up
- Drive opposite knee up to chest
- Complete desired reps then repeat on the opposite side

Deficit Kettlebell Reverse Lunges

- Begin by standing both feet on an elevated surface 
- Step one foot behind you and lower down until your front leg reaches 90 degrees and back knee hovers over the ground
- Press through the front foot to jump up
- Return to starting position 
- Complete desired reps then repeat on the opposite side

W4/D2 Week 4 Day 2

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