Name: Playbook - Kait & Martin - W4/D3 Week 4 Day 3
Uploaded: 2022-04-18T15:41:04.956Z
Duration: 45 min
Description: W4/D3 Week 4 Day 3

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:				
Sumo Squat to Deadlift 3x10 
KB Swings	3x10
KB Glute Bridge to Sit Up	3x10
				
Super-Set #2:				
B-Stance KB Deadlift 3x10 each leg
Wide to Narrow Squat Jumps 3x20
				
Tri-Set #3: (same leg)				
BSS Weight (100%) 3x10
BSS (50%) 3x10
BSS Bodyweight 3x10

- 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 spine “tall and long,” begin squatting the weight up
- Alternate between Squats and Deadlifts

Kettlebell Sumo Squat to Deadlift

- Start with kettlebell on the ground in front of you
- With chest lifted and core engaged bend at the waist
- Lift KB off the ground allowing it to swing between your legs
- Drive your hips forward propelling KB forward and up
- Stopping just in front of the shoulders 
- Allow kettlebell to swing down and back between the legs
- Moving immediately into the next rep

Kettlebell Swings

-Starting in a seated position, hold kettlebell with both hands
-As you begin to lower your back onto the ground, perform a pullover motion with the kettlebell, keeping your arms straight and a glute bridge, simultaneously 
-Bringing the kettlebell back towards your body, shift the feet forward to assist with the sit up portion of the exercise
-Return to starting position

KB Glute Bridge Pullover Sit Ups

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

- Perform jumping squats switching between narrow and wide stance each jump

Jump Squats Wide to Narrow

Circuit #2

- This dropset means you don’t move your feet until you finish all prescribed reps!
- Start with your back foot on top of an elevated surface 
- Lower down pushing your hips back slightly 
- Lower until both legs are at about 90 degrees 
- Push through your front leg to come back up 
- Work both sides

W4/D3 Week 4 Day 3

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