Name: Playbook - Suncana Sonnenburg - Day 2- 3x3x3 Legs
Uploaded: 2024-01-22T20:12:45.097Z
Duration: 40 min
Description: Day 2- 3x3x3 Legs

Do each set of moves 3 times before moving onto the next set.
3 moves in each set
3 sets total

Repeat this set 3 times before moving onto the next one

Start standing 
Sit the hips back to perform a squat
Stand back up and step to the side to perform a lateral lunge 
Step back to the center
Perform a squat 
Stand back up 
Step to the other side and sit back into a lateral lunge
Step back to centre 
Repeat

Squat to Lateral Lunge

Start standing 
Sit the hips back into a squat
Come up 1/4 of the way to standing 
Sit back down to a full squat
Push into the heels to stand back up 
Hinge at the hips to fold forward 
Squeeze the glutes to stand back up 
Repeat

Double Pulse Squat to Hinge

Get the hips low into a tip toe squat 
Bring one foot forward staying as low as you can 
Heel to toe to step forward
Shift the weight to the forward foot 
Heel toe back foot to step forward 
Keep going { turn around if you run out of space} 
Take 12 steps total

Duck Walks

Set 1

Start standing 
Shift the hips back to sit into a squat 
Push through the heels to jump up
Land softly back into a squat 
Repeat

Mini Squat Jumps

Prop one foot against the wall
Evenly distribute the weight among the standing foot 
Keep a neutral spine 
Hinge at the hips to bend forward 
Squeeze the glutes to stand back up 
Repeat

Supported Single Leg Deadlift

Lay on the floor with your legs bent
Push through your heels bringing your hips up 
Squeezing your glutes 
Lower back to starting position

Glute bridge

Set 2

Start standing 
Sit the hips back to come down to a squat
Come up 1/4 of the way 
Sit back down to a full squat 
Push into the heels to stand up 
Repeat

Double Pulse Squats

Start standing w toes wide
Sit into a yogi squat
Push into the heels to shoot the hips up to stand 
Bend at the knees to come back down into the yogi squat 
Repeat

1/2 Kang Squat

Start standing 
Shift the hips back into a squat
Push your heels into the ground to stand back up 
Shift weight to one foot as the other foot kicks across the body and you reach for it w your hand 
Sit back down to a squat 
Repeat w the opposite foot 
Come back to standing 
Repeat

Squat to Side Kick

Set 3

Day 2- 3x3x3 Legs

Disclaimer | Listen to Your Body

Suncana

I’ve barely started, but I’m pretty darn sure I’ll be transformed in a few weeks if I keep this up! Amazing program 💃

Lilly

Been too busy tk workout lately, this challenge is definitely a great way to get back at it again 🔥🔥🔥👌

Day 2- 3x3x3 Legs

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