Name: Playbook - Ridge Davis - W1/D4 ROUTINE A
Uploaded: 2021-01-18T11:47:42.248Z
Duration: 30 min
Description: W1/D4 ROUTINE A

"- Place a band around both ankles and another around both knees. There should be enough tension that they are tight when your feet are shoulder width apart.
- To begin, take short steps forward alternating your left and right foot.
- After several steps, do just the opposite and walk backward to where you started."

Mini Band Monster Walks

"- Stand tall, with your shoulders relaxed and feet slightly wider than hip width apart.
- Place a small circular band around your legs, slightly above your knees.
- Bend at the knees and hips, as if you were sitting into a chair while maintaining a flat spine and pressure evenly distributed through your feet.
- Press into the band as you squat down.
- In the low squat, push knees in and out

Mini Band Squat Abductions

- Place a small circular band around your legs, slightly above your knees.
- Sit into a chair/bench while maintaining a flat spine and pressure evenly distributed through your feet.
- Press into the band as you squat down.
- Push knees in and out

Mini Band Seated Abductions

CIRCUIT 1

"- Hold a dumbbell at chest height, 1-2' away from your body.
- Stand tall, shoulders relaxed and contract your abdominals.
- To squat down, bend your knees and let your hips follow, maintaining even pressure throughout your foot.
- Maintain a tall posture the entire time.
- To stand, think about pressing the floor away."

DB Sumo Squat

"- Keep your elbow underneath your shoulder, and feet stacked on top of each other.
- Press your hips toward the ceiling to make a straight line from head to toe."
--Keep bottom knee bent 
--Raise top leg up and down

Regressed Side Plank with Leg Kick

"- Begin by lying on your side on the ground. Support your head on your left arm. Flex the hips to 45 degrees and the knees to approximately 90 degrees, with your right leg directly on top of your left. This will be your starting position.
- Initiate the exercise by abducting your right leg, pushing your knee away from the midline of your body. Maintain contact between your feet throughout the movement.
- Pause at the top of the motion, and then return to the starting position. Repeat for the desired number of repetitions. Do both sides."

Clamshells

CIRCUIT 2

"- To start, stand with both calves touching a chair behind you.
- Take a medium size step forward with one foot, and raise the rear foot to the chair, toe down.
- This is your starting position.
- From here, lower your rear knee to the floor, maintaining"

Bulgarian Split Squat

- Stand in an athletic stance, feet hip-width apart. Raise one foot slightly off the ground while you balance on the other.
- Hold your arms straight out in front of you parallel to the floor with your palms facing downward.
- Brace your core.
- Hinge at the hips to begin lowering your body toward the bench.  
- Your nonbalance leg should be extending straight out in front of you parallel to the floor while you descend downward
- One you reach the bottom, pause and then begin moving back up into standing position.
- Don't allow your raised foot to touch the floor before beginning the next repetition. Do as many reps as you can. 
- Switch legs and repeat."

W1/D4 ROUTINE A

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