Name: Playbook - Sophie Grace Holmes - W2 / D4 Resistance Band Routine
Uploaded: 2021-03-23T13:30:40.064Z
Duration: 45 min
Description: W2 / D4 Resistance Band Routine

WEEKEND: DAY OF CHOICE - FULL BODY WOD

Workout:
- Reps 10-1
  Squats / Squat jumps

- 30 seconds work x3
   Lunges (Left&right)
  Jumping lunges
  Deadlifts
  180 squat jumps
  Squats
  Burpees

- EMOM -4 minutes
  10 tuck jumps / 20 high needs
  5 down ups
  10 mountain climbers
  10 flute bridges

- ABS
  Reps 10-8-6-4-2-10
  Sit up
  Russian twist
  Hot hands
  Single leg jackknife

- Push your glutes back
- Keep your knees over your toes and come down
- Push through your heels to come up
- Keep your chest up

Squat

- Come down flexing at the hip and knees
- Come all the way down to 90 degrees
- Explode up extending your legs
- Land softly

Squat jump

Reps 10-1

- Start in a wide stance with one foot in front of the other one
- Jump up and switch your legs in mid-air
- Land softly and repeat

Jumping explosive lunge

- Push your hips back
- Come down keeping a neutral spine
- Come down until you reach your shins
- Pull up engaging your hamstrings and glutes

Deadlift

- Keep chest up, flex at the knees and come all the way down
- Explode up and rotate 180 degrees in the air
- Land softly and go directly into another squat

180 Squat

- Place your hands on the floor in front of you
- Hop landing in a pushup position
- For option 1 bring your body all the way down to the floor
- Hop back bringing your feet close to your hands
- Jump up extending you arms over your head

Burpee

30 seconds work

- Jump as high as you can using your arms for momentum
- Bring your knees up to your chest in the air
- Land softly coming down to a squat position
- Keep your chest up

Tuck jump

- Place your hands on the floor in front of you
- Hop landing in a pushup position
- For option 1 bring your body all the way down to the floor
- Hop back bringing your feet close to your hands

Down up

- Start in a pushup position
- Bring one knee forward towards your elbow
- Return your leg to the initial position 
- Repeat on the opposite side

Mountain Climbers

- Lay on the floor with your legs bent
- Place your hands by your sides
- Push through your heel bringing your glutes up
- Engaged your hamstrings and core

Single Leg Glute Bridge

Emom

- Sit on the floor and lean back until your back is at 45 degrees
- Rotate the weight from on side to the other
- Keep your core engaged

Russian twist

- Start in a high-plank position 
- Bring one hand up towards your hip in a slow controlled motion
- Repeat on the opposite side

Hot hands

- Lay on the floor face up
- Bring your upper body up
- Brint your knee up and have them meet with your upper body in the middle 
- Keep your core tight

SIngle Leg Jackknife - Regression

W2 / D4 Resistance Band Routine

Great circuit! Loved the bands and the description! (Just so you know, the loop labelled pushups are tricep pushdown videos! )

That was the perfect workout to start working out again. It’s been a year since in worked out, and I feel strong after that :) arms are burning!

I think the video for the second item, labeled resistance band push up, is wrong! It’s a tricep pull down 😉

Kirsty

W1 / D1 Resistance Band Routine

Low impact and simple, but sooo effective :)

That was but good, my glutes are burning now! 🔥

Katie

Tougher than I expected, but it's good to try a new type of workout with the resistance bands 👌🏼

Sophie Rose Handley

W1 / D2 Resistance Band Routine

W2 / D1 Resistance Band Routine

Good 👍🏻 unfortunately sometimes the videos repeat themselves for different exercises I find

Can you recommend where to buy resistance bands. My long band doesn’t stretch far enough! Thanks. xx

W1 / D3 Resistance Band Routine

I'm a newbie and it probably took me longer than it should have to realize how many sets I should be doing.  (I did way too many at the start)  An enjoyable workout, nonetheless!

W2 / D4 Resistance Band Routine

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