Name: Playbook - Sandra (SOfit) - Strong and Defined!
Uploaded: 2023-03-07T22:32:26.212Z
Duration: 45 min
Description: Strong and Defined!

- With your SOFIT skipping rope, skip in place with high knees for time or reps
- Increase speed as you feel comfortable

High knee skips

- Perform a squat 
- Jump up and twist your sides

Rotate jump squat

- 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 and perform a reverse lunge

Dumbbell lateral lunge to reverse lunge

High knee squats

- Move one foot forward and one foot back lowering your back knee to the ground
- Press hips back and bend knees to 90 degrees
- Immediately reverse direction and explosively drive through the heel of your front foot
- Lift your knee up towards your chest