Name: Playbook - Laura Sanchez - Day 1 - Week 3 - Semana 3
Uploaded: 2024-02-25T04:18:30.628Z
Duration: 60 min
Description: Day 1 - Week 3 - Semana 3

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

- Sit on a bench with a weight held at the ankles
- Extend your legs engaging your quads 
- Pause at the top and lower slowly

Seated Leg Extensions

- 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

- 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

Superset

Tempo Db Front Squat

- Place the band on the bottom of your neck
- With a slight bend in the knees press hips back and lower your chest towards the ground
- Bring chest back up and press hips forward to complete the move

Banded Good Mornings

- Anchor band to surface
- Lie down the floor face down and place band around your heel, ankles flexed
- Bring your heel towards your glutes engaging your hamstring
- Come back in a controlled motion
- Make sure your hips stay on the ground
- Complete desired reps then repeat on the opposite side

Single Leg Banded Hamstring Curl

- Sit in an L-sit position
- Place your hands on the floor outside the legs for support
- Raise and lower your legs engaging your core

Seated L Leg Raises

- Keep your chest up holding two dumbbells at your shoulders or at your sides
- Step forward and bring your back knee down until both legs are at about 90 degrees
- Step forward and repeat with the opposite leg

DB Walking Lunges

- Lay on the ground with knees bent the soles of your feet together, arms overhead holding a weight
- Curl your body up to a seated position, reaching to your feet
- Lower back in a controlled motion 
- Engage your core throughout the movement

Day 1 - Week 3 - Semana 3

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