Name: Playbook - Laura Sanchez - Day 5 - Week 1 - Semana 1
Uploaded: 2024-02-25T04:18:30.548Z
Duration: 60 min
Description: Day 5 - Week 1 - Semana 1

Yesenia

Standing Quad Stretch

90 to 90

- 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

Warm up

Banded Kb Reverse Lunge

- Approach the bar with a wide toed out stance
- Take a big breath and then lower your hips and flex the knees 
- Look forward with your head
- Keep your chest up, begin driving through the heels to move the weight upward
- After the bar passes the knees aggressively pull the bar back, pulling your shoulder blades together as you drive your hips forward into the bar
- Lower the bar by bending at the knees and hips, guiding it to the floor
- The bar path should be straight up and down in the pull and as you lower the bar

Sumo Deadlift

- 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

DB Romanian Deadlift

- Hold the dumbbells by your sides
- Keeping your chest lifted, sit your hips back and down as you lower to parallel
- Push through your heels to stand back up

DB Squats

Superset

Bulgarian Split Squat

- Standing with your feet close, toed out and heels elevated
- Hold a single dumbbell in the front rack position
- Lower into the bottom of a squat
- Stand up to full extension

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