Name: Playbook - Wioletta Pawluk - W3/D3 Build at home
Uploaded: 2021-05-04T16:27:15.586Z
Duration: 45 min
Description: W3/D3 Build at home

Warm up: Jump rope 10 x 1 minute 

Superset 1: 3 x 15
Split jump squat in to squat
Banded reverse lunge kickbacks

Superset 2: 3 x 15
Banded crab walk with jump
Step ups at home 

Superset 3:  3 x 15
Banded hip abduction seated straight 
Banded hip abduction leaning forward
Banded hip abduction leaning back 

Superset 4: 3 x 15
Banded hip thrust
Banded reverse hyperextensions

Jump rope

-Perform a split jump with each leg forward and then transition into a squat
-Repeat sequence

Split jump squat into squat

-Start in a stationary lunge position with a band around your legs above the knees
-Stand up out of the lunge onto the front leg as you kick the back leg up and back
-Lower back into a lunge and repeat

Banded reverse lunge kick backs

Superset 1

-Start by jumping into the air with a band around your legs above the knees
-Land safely and lower into a partial squat position
-Take two lateral steps (crab walk)
-Repeat sequence and step back to the starting position

Banded crab walk with jump

-Perform step ups at home using a chair


*Work both sides

Step ups at home

Superset 2

-Sit on the edge of a chair with a band around your legs above the knee in an upright position
-Spread your knees apart adding tension to the bands
-Return your knees to the starting position
-Repeat

Banded hip abduction seating straight

-Sit on the edge of a chair with a band around your legs above the knee as your lean slightly forward
-Spread your knees apart adding tension to the band
-Return your knees to the starting position
-Repeat

Banded hip abduction leaning forward

-Sit in a chair with a band around your legs above the knee
-Sit on the edge of the chair and lean back slightly
-Spread your knees apart adding tension to the band and hold for a 2 count
-Return your knees to the starting position
-Repeat

Banded hip abduction leaning back

Superset 3

-Start with your upper back on the edge of a bench or chair with a band around your legs above the knee
-Elevate your hips until your body from the knees up is parallel to the floor
-Spread your knees apart adding tension to the band 
-Return your knees to the start position and lower your hips
-Repeat sequence

Banded hip thrust

Use medium resistance band
Make sure to squeeze your glutes at the top for at least 2-3 sec

Banded Reverse Hyperextension

Superset 4

W3/D3 Build at home

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