Name: Playbook - Lauren Dascalo - W3/D1
Uploaded: 2021-10-19T20:10:54.296Z
Duration: 45 min
Description: W3/D1

Warm up: 2X
- Air squat (fast tempo) 
- Banded lateral walk 
- Banded toe taps (per side)
- Donkey kicks (per side)
 
Workout: 
Circuit 1 
- Bench cable kickback 3 x 15 (per side)
- Cable hip abduction 3 x 15 (per side)
- Weighted hip thrust 3 x 15
 
Circuit 2 
- Banded frog pump 3 x 20
- DB single leg deadlift 3 x 15 (per side)
- KB side lunge  3 x 20 
 
Circuit 3 
- DB curtsey lunge w/ squat 3 x 20
- DB deadlift 3 x 20

- 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

- Position a band around your legs just above your knees
- With your knees bent, take lateral steps over and back
- Keep your hips down and toes pointed forward

Banded lateral walk

- Positioned on your hands and knees with a band just above your knees 
- Lift and lower one leg tapping your toe to the floor 
- Complete desired reps then repeat on the opposite side

Banded toe tap

- Position yourself on your hands and knees 
- Keeping your knee in a bent position, hips squared
- Lifting your leg back and up toward the ceiling, engaging your glutes 
- Return to starting position
- Complete desired reps then repeat on the opposite side

Donkey kick

Warm up

- On top of a bench , kneeling on your hands and knees with a cable attached to your ankle
- Lift your leg to a fire hydrant position 
- Kick your leg back engaging your glute
- Bring your leg back in with control 
- Complete desired reps then repeat on the opposite side

Bench cable glute kickback

- Stand tall and hold onto a stationary surface with the cable attached to your ankle
- Raise your leg as far out to the side as possible 
- Allow your leg to come back down crossing slightly behind  your standing leg
- Complete desired reps then repeat on the opposite side

Cable hip abduction

- Begin with back supported and weight on your hips
- Bend knees to 90 degrees
- Raise your hips towards the ceiling and engage your glutes

Weighted hip trusts

Circuit 1

- Lying down with the soles of your feet together and knees outward creating tension on the band
- Lift your hips up and squeeze your glutes
- Pause at the top then lower back down to starting position

Banded frog pumps

- Begin with dumbbell in each hand and weight on one leg 
- Lower dumbbell to the ground, press hips back while keeping a slightly bent knee
- Stand straight back up pressing hips forward
- Complete desired reps then repeat on the opposite side

DB single leg deadlift

- Step laterally holding the kettlebell in front of your body
- Push your hips back and down as you lower
- Keep one leg extended 
- Push back up them repeat to the opposite side

KB side lunges

Circuit 2

- Step one leg behind the other 
- Bring your knee down until it reaches 90 degrees
- Push through your front leg to bring your back leg forward to starting position 
- Perform a DB squat 
- Repeat on the opposite side

DB curtsy lunge w/ squat

- Begin with dumbbell in each hand and feet hip width
- Lower dumbbells to the ground, press hips back while keeping a slightly bent knee
- Stand straight back up pressing hips forward

W3/D1

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