Name: Playbook - Lauren Dascalo - W3/D3
Uploaded: 2021-10-19T20:11:30.128Z
Duration: 45 min
Description: W3/D3

Warm up: 2X
Air squat (fast tempo) 
Banded lateral walk 
Banded toe taps (per side)
Donkey kicks (per side)

Workout:
Circuit 1
- (Heavier) DB straight leg deadlifts 3 x 10
- Cable hamstrings curl 3 x 10 (per side)
- Banded reverse lunge w/ leg lift 3 x 10 (per side)
 
Circuit 2
- Single leg deadlift 3 x 20 (per side)
- Step up w / knee lift 3 x 15 (per side)
 
Circuit 3
- Weighted hip thrust 3 x 20
- Single leg DB hip thrust 3 x 15 (per side)
- Single leg saddle touches 3 x 15 (per side)

- 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

- 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

DB deadlifts

- Using and ankle attachment 
- Lift your heel up toward your glutes engaging your hamstring 
- Lower back down with control 
- Complete desired reps then repeat on the opposite side

Cable hamstring curls

- Stand with your feet close and a band just above your knees 
- Step back into a reverse lunge 
- Stand up and lift your back leg up creating tension on the band
- Repeat for time or reps
- Complete desired reps then repeat on the opposite side

Banded reverse lunge w/ leg lift

Circuit 1

- 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

- Place one foot up onto the box and push through your heel to stand up
- Bring the other leg up and lift the knee forward 
- Step down and repeat
- Complete desired reps then repeat on the opposite side

Step ups w/ knee lift

Circuit 2

- 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

- Place your upper back on a bench and a dumbbell at your hip
- Push through your heel raising your hips
- Engage your glutes as you drive up
- Lower with control 
- Complete desired reps then repeat on the opposite side

DB single leg hip trust

- Place one foot up onto the bench
- Lift up bringing your opposite leg up and over the bench to the opposite side
- Reverse the movement back to starting position 
- Repeating back and forth 
- Complete desired reps then repeat on the opposite side

W3/D3

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