Name: Playbook - Raquel Santos - LISS Cardio & Booty (Mon 12/26)
Uploaded: 2024-03-21T05:32:58.645Z
Duration: 70 min
Description: LISS Cardio & Booty (Mon 12/26)

Part 1: 45-60 min run, walk, or any other type of steady state cardio 

Part 2: Miniband Booty Circuit
3-5 rounds of the following…
1️⃣ Glute bridge marches x30 reps (15 each side)
2️⃣ Donkey kickbacks x15 each side 
3️⃣ Elevated single leg glute bridge x15 each side 
4️⃣ Lateral band walks x30 reps (15 each side)

- Lay on the floor with your legs bent
- Push through your heels bringing your hips up 
- Squeezing your glutes and core
- Slowly march your feet, lifting your knees up

Glute bridge marches

Donkey kickbacks

Elevated single leg glute bridge

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

Lateral band walk (knees)

Miniband Booty Circuit

LISS cardio (run, walk, etc)

LISS Cardio & Booty (Mon 12/26)

W3: Optional Full Body (At-Home Friendly)

W3: Shoulders & Arms

W3: Glutes/Hamstrings

W3: Back & Bis

W3: Chest/Shoulders/Tris (w/Core Inbetweeners)

W3: Quads & Glutes

W2: FULL BODY (At-Home Friendly)

W2: GLUTES & HAMMIES

W2: BACK/BIS (At-Home Friendly)

W2: CHEST/SHOULDERS/TRIS

LISS Cardio & Booty (Mon 12/26)

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