Name: Playbook - Sarah Stage - W1/D4
Uploaded: 2021-01-18T11:45:33.374Z
Duration: 45 min
Description: W1/D4

Tijana

Ainura

Emilia

- Start with one foot on the bench, 
- Hips and knees bent at 90 degrees.
- Maintain a tall posture, and hold two dumbbells by your sides.
- Press the floor away and stand straight up, keeping your feet in place.

Split Squat with weights

- Stand with feet hip width apart.
- Squat low by bending your hips and knees. As you raise up lift the right leg out to the side.
- Squat low once more, and come up lifting the left leg to the side.
- Repeat alternating legs on the side lift.
- Tip: For an extra burn you can add resistance bands / ankle weights

Squat with side leg lift

- Come into a squat position and hold.
- While staying low, take two steps to the right and then two steps to the left.

Side Squats

- 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.
- Raise the dumbbell directly over your shoulder keeping abdominals engaged and lower with control working your arms, and entire core.

Side plank with arm raise

- Start with your knees under your hips and your forearms directly under your shoulders.
- Lift your right leg backward, then lower it to your left side. 
- Lift it again and lower it to your right side. 
- Squeeze your right glute at the top and keep your back straight.
- Repeat.

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