Name: Playbook - Lauren Dascalo - W4/D1
Uploaded: 2021-10-19T20:12:07.541Z
Duration: 45 min
Description: W4/D1

Warm up: 2X
- Air squat (fast tempo) 
- Banded lateral walk 
- Banded toe taps (per side)
- Donkey kicks (per side)
 
Workout:
Circuit 1
- KB side lunge 3 x 15 
- Cable glute kickback 3 x 15 (per side)
 
Circuit 2 
- Banded reverse lunge w/ leg lift 3 x 15 (per side)
- Weighted/banded glute bridge 3 x 15      
 
Circuit 3
- Banded lateral squat walks 3 x 20
- Cable hip abduction 3 x 20 (per side)   
 
Circuit 4:
- Banded straight leg kickback w/pulse 3 x 25 (per side)                                                                 - Cable pull through 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

- 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

- 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

Circuit 1

- 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

- Lay on the floor with your legs bent and feet together 
- Barbell placed across your hips and a band just about your knees 
- Push through your heels bringing your hips up 
- Squeezing your glutes 
- Lower back to starting position

Weighted/banded glute bridge

Circuit 2

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

Banded lateral squat walk

- 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

Circuit 3

- Position yourself on your hands and knees 
- With your knee in a bent position, hips squared
- Extend your leg back and up toward the ceiling, engaging your glutes 
- Lift and lower your leg
- Complete desired reps then pulse for 5-10 seconds

Banded straight leg lift w/ pulse

- Begin the movement by bending at the waist and pushing your hips back towards the machine 
- Keep a neutral spine throughout the entire movement 
- Keep pushing your hips back until you feel a nice stretch in your hamstrings 
- Pause for a second and reverse the movement by driving the hips forward 
- Ensure that you squeeze and activate your glutes at the top of the movement 
- Repeat for the desired number of reps

W4/D1

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