Name: Playbook - Sarah Herse - 2/1 - Wednesday Booty WOD
Uploaded: 2023-07-16T22:11:49.516Z
Duration: 30 min
Description: 2/1 - Wednesday Booty WOD

Love those deadlift sets!  Burn baby burn 🔥

Brandy

A. Warm-up x 3 sets
A1. Ground to sky reach x 10 reps
A2. Jumping jacks x 20 reps
A3. bodyweight good morning x 10 reps
A4. Banded glute march x 10 reps

B. 4 Rounds - each movement is :40 on /: 20 off
B1. Goblet (or barbell) alternating reverse lunges 
B2. Donkey kick with mini band (right)
B3. Donkey kick with mini band (left)
B4. Dumbbell burpee deadlift 
B5. Kang squat (bodyweight only)
*For dumbbells, women try for 15-35# each. Men try for 20-50# each
If using a barbell on lunges, women try for 45-75#, men try for 65-105#

A1. Ground to sky reach x 10 reps
A2. Jumping jacks x 20 reps
A3. bodyweight good morning x 10 reps
A4. Banded glute march x 10 reps

- With a shoulder-width stance 
- Reach down and touch the ground (as low as you can)
- Then reach up as high as you can to really get a good stretch.

Ground to sky reach

- Begin by standing with your feet together, knees slightly bent, and arms to your side. This will be your starting position.
- Jump by extending the knees and ankles while raising your arms and shifting your legs outward. Land on the balls of your feet with legs apart and arms overhead.
- Re-bend the knees and jump again while lowering your arms and returning your legs to the starting position.
- Repeat for the desired number of repetitions.

Jumping jacks

- Stand with your feet shoulder width apart 
- Bring your hands to your head 
- Hinge forward at your hips until your upper body is parallel with the floor 
- Stretching hamstrings and lower back
- Stand up to the starting position and repeat

Bodyweight Good morning

- Lie face up on the floor with your knees bent and feet flat on the floor. 
- Raise your hips so your body forms a straight line from your shoulders to your knees. 
- Lift one knee to your chest, lower back to the start, and lift your other knee to your chest. 
- Continue alternating back and forth.

Glute march

Glute Warmup 1

B. 4 Rounds - each movement is :40 on / : 20 off
B1. Goblet (or barbell) alternating reverse lunges 
B2. Donkey kick with mini band (right)
B3. Donkey kick with mini band (left)
B4. Dumbbell burpee deadlift 
B5. Kang squat (bodyweight only)
*For dumbbells, women try for 15-35# each. Men try for 20-50# each
If using a barbell on lunges, women try for 45-75#, men try for 65-105#

- Imagine your front foot is glued to the floor, stand tall, and step back a comfortable distance.
- Hold a dumbbell at chest height 1-2" away from your body.
- To return to the standing position, press off of the front foot.

Goblet reverse lunges

Rest

*Right side*

- Get down on all fours, wrap the mini band around your lower thighs (right above knee area).
- Kick back with your left leg and squeeze the glutes.
- Bend the knee, lower the leg and repeat this movement for the duration of the set.
- Switch legs and repeat.

Donkey kick with mini band

*Left side*

- Get down on all fours, wrap the mini band around your lower thighs (right above knee area).
- Kick back with your left leg and squeeze the glutes.
- Bend the knee, lower the leg and repeat this movement for the duration of the set.
- Switch legs and repeat.

- Stand up straight, place your feet on the width of your shoulders.
- Pick a dumbbell in each hand.
- Keeping your back flat, bend forward and squat down, grasping the dumbbells.
- Initiate the movement by kicking legs back, so that you’re in the push-up position, holding onto the dumbbells.
- Make a push-up, hop your feet forward and rise up keeping dumbbells in each hand and by your side "Deadlift" portion
- Rise up to full extension of hips.

Dumbbell burpee deadlift

- Stand with feet shoulder-width apart
- Keeping your back straight, bend at the hips to lower your torso forward until it’s parallel to the floor. This is the good morning portion.
- Maintaining a straight spine, sit back by bending your knees and dropping your hips until your thighs are parallel to the floor. This is the back squat portion.
- Extend your knees and raise your hips until your torso is parallel to the floor, returning to the good morning portion.
- Raise your torso until your hips are fully extended.

2/1 - Wednesday Booty WOD

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