Name: Playbook - Victoria D’Ariano - W4/D3
Uploaded: 2021-01-18T11:46:57.964Z
Duration: 45 min
Description: W4/D3

Sumo deadlift 4 x 10
Stiff leg deadlift 4 x 12
Good mornings 4 x 10
Kneeling hip thrust 4 x 15

Superset
Frog pumps 3 x 15
Side to side 3 x 20

Glute kickbacks 4 x 20

Stand with your feet as far wide as comfortably possible then loop the band under both feet. Ensure there’s tension in the band at the starting point.
Bend and pick up the middle of the band at points that are shoulder width apart. Ensure that your upper body and thighs form 45 degree angles to the ground at the starting position. Also, make sure one palm is facing forwards and the other one backwards.
Like in the conventional deadlift, pull the bands straight upwards as you raise your body and stand straight. Return to the starting position to complete the rep.

Sumo deadlifts with bands

Stand with feet shoulder width apart, stepping on the rubber band with both feet. You will have to cross the bands under your feet to get proper tension.
Keeping your legs and back straight, and sticking your buttocks out, bend at the hips and reach down until you feel a stretch in the hamstring muscles.
Slowly return to starting position, contracting the hamstrings.

Stiff leg deadlift with bands

Start with your feet a little closer together than shoulder width apart and your toes pointing slightly inward.
- Bend at the hips and lower yourself until your torso is nearly parallel to the floor. 
-Contract your abs, glutes and leg muscles as you pull yourself back up to a standing position.

Good mornings with bands

Hold a dumbbell or weight plate near your hips.
Roll your shoulders back and down so you are comfortably holding the weight.
Sit on your knees and feet.
When you are ready, engage your hamstrings and glutes to bring your body up and forward. Try to imagine a straight line from the top of your head to your knees.
Tighten the glutes as much as you are able and hold his position for one to two seconds.
Return to the starting position.

Kneeling hip thrust

-Sit with your knees on the floor pointing outwards and your feet together. Your legs should make a diamond shape.
- Lie back on the floor as you would for glute bridges
- Squeezing your bum hard, lift your hips so that your body makes a straight line to your knees.
- Lower your bum back down to the floor, and repeat

Frog pumps

-Stand both feet hip width apart with band around legs just above knees
-Take a big step right and sit back into a squat, then bring left foot to right foot as you stand.
- Take a big step left and sit back into a squat, then bring right foot to left foot as you stand. That is a total of one repetition.

Banded side to side

"- Secure one end of the band to the lower portion of a post and attach the other to one ankle.
- Facing the attachment point of the band, hold on to the column to stabilize yourself.
- Keeping your head and your chest up, move the resisted leg back as far as you can while keeping the knee straight.
- Return the leg to the starting position."

Glute kickbacks

W4/D3

Came across your plans, and I decided to try out a workout. I've been missing working with band, and this was perfect!

Amy Yeary

Thankful for these minimal equipment workouts! Can get a quick burn in even with just bringing a few bands traveling!

Melanie

Might not be able to lift my coffee  cup tomorrow 😂☕💪

Jennika

W1/D1

Olivia

Alannah

Maggie Lafountain

W1/D2

Shannon

I would like to see more leg exercises that are easier on the joints. The summo DL and kneeling hip thrusts make my knees hurt.

Cecilia

W1/D3

Happy I don’t have clinical tomorrow.. cause I don’t think I’d be able to me over my patients after that

Marta

W1/D4

Second time doh g this program and it’s just as intense as the first! 💪🏼

Stephanie

Rachel DeQuinzio

My legs are jello rn! 🥵🥵🥵 great workout!

Nikki

W1/D5

My triceps are on fireeee 🔥🔥 the best !

Caitlin

W2/D1

Some of the exercises were challenging, but I find when I use the bands I don’t get the same burn. I’ve tried doubling up on the bands, but it still doesn’t seem that challenging. Any suggestions?

Lauren Colamartini

W2/D2

W2/D3

Almost didn’t make it today... but SO glad I did 🙌🏽

Kirstie

W2/D4

Those wall sits got me at the end omg what a nice burn😫🙏🏽

Jade

W2/D5

J’aurais aimée les instructions en français...

Morgane Medaillon

W3/D1

W3/D2

Brielle

Killer workout ! Can’t wait to feel the burn tomorrow morn!!

W3/D3

W3/D4

I’m pouring sweat and my legs are shaking...everything I’ve ever wanted 😂💦

W4/D3

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