Name: Playbook - Mary Therese Kubek - W2 D1
Uploaded: 2022-10-05T18:54:58.731Z
Duration: 35 min
Description: W2 D1

in W2 we will start to focus on grouping body parts/sections to maximize results and feel the BURN!!!! D1 is focusing on legs or lower body. let’s go team!

preform each exercise 2x then move to the next exercise. you will do the set 3x through

- Run in place with high knees for time or reps
- Increase speed as you feel comfortable

High knees

- Place your feet hip-width apart, and dumbbells at your sides
- Take a big step to the side
- Land with your heel, flex the knee to lower your hip and body until your knee and hip are at a 90 degree angle 
- Keep opposite leg only slightly angled
- Return to the starting position by extending your hip and knee 
- Once they are straight, bring your foot back in to a standing tall position

Lateral lunge (dumbbells)

- 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

set 1

- Start by standing with your feet together - In one motion, jump your feet out to the side and raise your arms above your head - Immediately reverse the motion by jumping back to the starting position - Increase speed as you feel comfortable

Jumping jacks

- From a standing position take one giant step back 
- Drop your back knee towards the floor until both legs are bent at 90 degrees
- Stand back up to the starting position
- Alternate sides

Reverse lunge

- Stand in a wide toed out stance 
- Lower into a squat and pulse for time or reps

Sumo squat pulses

set 2

- Lay on the ground with knees bent the soles of your feet together
- Come up and touch your feet
- Lower back in a controlled motion 
- Engage your core throughout the movement

Butterfly sit-up

- Pull your knee toward your chest while rotating your upper torso 
- Bring your opposite elbow to your knee 
- Repeat on the opposite side
- Focus on engaging your core

Bicycle crunches

- Lay on the floor with your legs bent
- Push through your heels bringing your hips up 
- Squeezing your glutes 
- Lower back to starting position

W2 D1

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