Name: Playbook - Laura Sanchez - Day 1 - Week 2 - Semana 2
Uploaded: 2024-02-25T04:18:30.555Z
Duration: 60 min
Description: Day 1 - Week 2 - Semana 2

Mileiza Prieto

Fuego!!!!! 🔥 banded lunges without weight

Yesenia

Pigeon Pose (:30 each leg)

Knight Stretch (:30 each leg)

- Stand with feet shoulder width apart
- Lower in to the bottom of a squat pushing your hips back and down
- Stand up out of squat to full hip extension keeping your chest up
- Your knees should be inline with your toes

Air Squats

Warm up

Tempo Db Front Squat

- Elevate your toes
- Slowly lower the dumbbells with a slight bend in your knees, hinging at the hips and keeping your back straight
- Lower the dumbbells until you feel a slight stretch in your hamstrings
- Drive your hips forward and use your glutes and hamstrings to power back to standing

Toes Elevated DB Romanian Deadlift

- Hold a kettlebell in goblet position
- Sit your hips back and down to parallel
- Raise half way up
- Lower back to parallel
- Stand all the way up to full leg extension

1 1/4 KB Goblet Squat

-Heels on the towel
-Bring your toes to your glutes and stop to maintain lumbar curve

Towel Hamstring Curl

Superset

Assisted Single Leg Romanian Deadlift (12 each leg)

- Hold the KB at chest height
- Step behind your opposite leg and come down
- Come down until both legs are at 90 degrees
- Alternate legs

Banded KB Curtsy Lunges

- Lay on your back, hands at your sides, your legs pointed straight up
- Lift and lower your hips off the ground

Day 1 - Week 2 - Semana 2

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