Name: Playbook - Wioletta Pawluk - W2/D6 Build at home
Uploaded: 2021-05-04T16:27:15.571Z
Duration: 45 min
Description: W2/D6 Build at home

Warm up: Jump rope  10 x 1 minute 

Superset 1: 3 x 15
Floor kickback 
Fire hydrant 

Superset 2: 3 x 15
Straight leg lift with pulse
Rainbows 

Superset 3:
Hamstring curls with ankle weights
Inner thigh lift

Superset 4: 3 x 15 
Standing side leg kicks 
Standing straight leg kickbacks

Jump rope

-Start on your elbows and knees
-Kick one leg up and back with a bent leg
-Return your leg to the starting position
-Repeat for both sides

Floor kick back

-Start on your hands and knees
-Lift one leg laterally with bent leg out to the side 
-Lower it back to the starting position
-Repeat

Fire hydrant

Superset 1

-With ankle weight s get into a elbow and knee position
-Extend one leg out straight 
-Lift the extended leg up and down in a pulsing motion
-Repeat

*Work both sides

Straight leg lift with pulse

-Start on your knees and elbows with ankle weights on
-Lift one leg up extended and move it side tot side in a large arc (rainbow ) motion
-Repeat

*Work both sides

Rainbows

Superset 2

-Start on your elbows and knees with ankle weights on 
-Elevate one leg straight out and then curl your leg to 90 degrees
-Lower your leg back to straight

*Work both sides

Hamstring curls ankle weights

-Lay on your side with your top leg crossed over your lower and weights on your ankles
-Lift the lower leg up working your inner thigh
-Lower and repeat

Inner thigh lifts

Superset 3

-Stand on one leg with ankle weights on
-Raise your off leg up and to the side laterally
-Lower and repeat

*Work both sides

Standing side leg kicks

-Stand with your hands on a wall for stability and ankle weights on 
-Kick your leg straight back activating your glute 
-Repeat

*Work both sides

W2/D6 Build at home

More workouts from Wioletta Pawluk