Name: Playbook - Sarah Stage - W2/D1
Uploaded: 2021-01-18T11:46:45.451Z
Duration: 45 min
Description: W2/D1

Ainura

Chloe

I know it should be obvious, but if an exercise that is one-sided says do 10 reps, that’s 10 per side, correct?

Tyler Markey

- Shoulder width stance 
- Hips descend back and down
- Hips descend lower than knees 
- Lumbar curve maintained 
- Heels down 
- Knees in line with toes
- Complete at full hip and knee extension

Squat

- Begin standing with your feet shoulder width apart and a dumbbell in each hand. Palms should be facing your thighs (neutral grip). This will be your starting position.
- Step backward with your left leg, flexing the knees to drop your hips. Descend until your rear knee nearly touches the ground. Your posture should remain upright, and your front knee should stay above the front foot.
- Push off of your back leg and as you come back up, raise your left knee up to your chest. 
- Make sure your heart and chest are lifted and your shoulders are back.  - Don’t forget to squeeze your glutes and your core.
- Repeat for recommended number of repetitions.

Lunge with knee raise with weight

- 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

- Start by placing the resistance band up around your knees.
- Bend into a squat pushing hips back and lifting your heels.
- Hold that position and keep your abs engaged while driving your knees out against the band.
- Drive your knees back in.
- Repeat for the recommended number of sets.

Modified: hold onto chair or do these seated

Clams

- Start by getting on your forearms and knees. 
- Your knees and feet should be hip width apart.
- Keeping your abs engaged and your knees straight, lift one leg up backward. You should keep your knee straight as your leg lifts from the floor.
- Squeezing your glutes, go as high as you can, but be sure you do not rotate your back or your pelvis while lifting your leg.
- Lower your leg back to the floor, and repeat.

W2/D1

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