Name: Playbook - Ridge Davis - W2/D2 ROUTINE B
Uploaded: 2021-01-18T11:45:21.980Z
Duration: 30 min
Description: W2/D2 ROUTINE B

"- Stand with your feet slightly wider than hip-width apart, holding a pair of light dumbbells down by your sides. Clean the dumbbells up to your shoulders so that one end of each dumbbell rests on top of each shoulder. Balance the dumbbells on your shoulder by holding on to dumbbells with elbows facing forward. This will be your starting position.
- Keeping your head facing forward, your back straight, and your chest high, squat down by bending your hips back while allowing knees to come forward slightly, keeping your back straight and knees pointed in the same direction as your feet. Descend until your thighs are at parallel, or just past parallel to floor.
- To return to the starting position, extend your knees and hips until your legs are straight. Repeat for the recommended number of reps."

DB Front Squat

-Lie on your side with both legs straight
- Keeping your leg straight, raise it as far up as you can

Side Lying Leg Raise (Mini Band)

CIRCUIT 1

"- Grasp a couple of dumbbells holding them by your side at arm's length.
- Stand with your torso straight and your legs spaced using a shoulder width or narrower stance. The knees should be slightly bent. This is your starting position.
- Keeping the knees stationary, lower the dumbbells to over the top of your feet by bending at the waist while keeping your back straight. Keep moving forward as if you were going to pick something from the floor until you feel a stretch on the hamstrings. Exhale as you perform this movement
- Start bringing your torso up straight again by extending your hips and waist until you are back at the starting position. Inhale as you perform this movement.
- Repeat for the recommended amount of repetitions."

DB Deadlift + Reverse Lunge

"- Kneel on the floor or an exercise mat and bend at the waist with your arms extended in front of you (perpendicular to the torso) in order to get into a kneeling push-up position but with the arms spaced at shoulder width. Your head should be looking forward and the bend of the knees should create a 90-degree angle between the hamstrings and the calves. This will be your starting position.
- As you exhale, extend the foot back until leg is completely straight.
- Go back to the initial position as you inhale and now repeat with the left leg.

Mini Band Donkey Kicks

"- Kneel on the floor or an exercise mat and bend at the waist with your arms extended in front of you (perpendicular to the torso) in order to get into a kneeling push-up position but with the arms spaced at shoulder width. Your head should be looking forward and the bend of the knees should create a 90-degree angle between the hamstrings and the calves. This will be your starting position.
- As you exhale, extend the foot back until leg is completely straight.
- Hold the extension and pulse the foot up and down

Mini Band Donkey Kick Pulses

CIRCUIT 2

"- Have a bench across your upper back, keeping your upper body rigid with abs engaged.
- Press into the floor to raise your hips straight up to the ceiling and squeeze your glutes."
-Keep one leg up with knee bent at 90 degrees

W2/D2 ROUTINE B

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