Name: Playbook - Laura Sanchez - W1/D4
Uploaded: 2024-02-04T19:49:24.270Z
Duration: 20 min
Description: W1/D4

The renegade rows turned into a BURNER 🤌🏽💥 loved these movements coupled together! FUEGO 🔥

Steph

- GHD HIP EXTENSION HOLD + KB ROW 3 x 10

4 ROUNDS
- PIKE UP ROWS 12
- HANGING AROUND THE WORLD 10
- DB RENEGADE ROW 10

- Place the pad at hip height
- Come up keeping a neutral spine
- Engage your glutes as you come up
- Hold this position while you row the kettlebells

GHD Hip Extension Hold + KB Row

- PIKE UP ROWS 12
- HANGING AROUND THE WORLD 10
- DB RENEGADE ROW 10

- Get into a pike position with both feet in the rower seat
- Slide the Seated as you lower your hips to a high plank position
- Slide the seat in, returning to the piked position

Pike Up Row

- Hanging from the bar, keeping your legs extended
- Raise your legs up and arc them up and across from one side to the other
- Once you are back to starting position repeat the movement in the opposite direction

Hanging Around the World

- Begin in a high plank position with dumbbells in your hands, arms extended, hands under the shoulders, and on your toes
- Make your feet a little wider for a more stable base and keep your body straight from head to heels
- Think long spine, butt down, and abs engaged
- Pull one dumbbell up toward the hip keeping the dumbbell close to your side, elbow driving back
- Resist rotating your shoulders and hips
- Use your core strength and keep them facing the floor as best as you can
- Slowly return it to the floor and repeat with the other dumbbell

R+L equals 1 rep

W1/D4

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