Name: Playbook - Laura Sanchez - Day 3 - Week 2 - Semana 2
Uploaded: 2024-02-25T04:18:30.609Z
Duration: 60 min
Description: Day 3 - Week 2 - Semana 2

Mileiza Prieto

- Stand with feet shoulder width apart, a band just above the knees
- 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

Banded Squat

- Start in a high plank position
- Hop your feet forward, just behind the hands
- Hip your feet back to the starting position

Groiners

- Lay on the floor with your legs bent
- Raise one foot off the floor
- Push through your heel bringing your hips up 
- Squeezing your glutes 
- Lower with control
- Complete desired reps then repeat on the opposite side

Single Leg Glute Bridge

Warm up

Db Banded Glute Bridges

- Place the band just above the knees
- Push your hips back into a half squatted position and keep your chest up
- Keep tension on the band as you walk sideways

Banded Side Steps

Superset

- Place the band just above the knees
- Sit your hips back and down to parallel
- Pulse up and down for desired time or reps

Banded Squat Bouncers

- Place your feet on an elevated surface, banded just above the knees
- Push through your heels to raise your hips
- Engage your glutes at the top
- Lower back down with control

Feet Elevated Glute Bridge + Band

- 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

- Place band just above your knees
- Flex the hips to 45 degrees and the knees to approximately 90 degrees 
- Initiate the movement by abducting your top leg
- Raise your hips as you raise your knee away from the midline of your body                                                                                        
- Maintain contact between your feet throughout the movement
- Complete desired reps then repeat on the opposite side

Day 3 - Week 2 - Semana 2

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