Name: Playbook - Aaron Lesue - W3/D5
Uploaded: 2022-04-17T01:16:08.529Z
Duration: 45 min
Description: W3/D5

Day 5 - Lower Session

A Block: Warm Up
A1. Sled Push/Pull 2 x 25 yds
A2. Clamshell 2 x 10 each
A3. SL Glute Bridge 2 x 20 each

B Block:
B1. Poliquin Step Up 3 x 20 each

C Block:
C1. Nordic Hamstring Curl 5 x 5/5 second pause
C2. KOT Sissy Squat 5 x 5

D Block:
D1. Straight Leg Raise 3 x 20
D2. Plank (L+R) 3 x 10 reps

E Block: Stretch
E1. Elephant Walk x 60 seconds
E2. Quad/Hip Flexor x 60 seconds each
E3. Piriformis (Floor) x 60 seconds each
E4. Pancake (Floor) x 60 seconds

A Block: Warm Up
A1. Sled Push/Pull 2 x 25 yds
A2. Clamshell 2 x 10 each
A3. Single Leg Glute Bridge 2 x 20 each

Sled Push/Pull

- Place band just above your knees
- Flex the hips to 45 degrees and the knees to approximately 90 degrees 
- Initiate the movement by abducting your top leg
- Push your knee away from the midline of your body                                                                                        
- Maintain contact between your feet throughout the movement
- Complete desired reps then repeat on the opposite side

Banded Clamshells

- Lay on the floor with your legs bent
- Push through one heel bringing your hips up (opposite leg may be bent or straight)
- Squeezing your glutes at top position
- Return, repeat

Glute Bridge (single leg)

A Block

B Block:
B1. Poliquin (Heel Elevated) Step Up 3 x 20 each

AKA - Heel Elevated Reverse Step Up

- As always begin with little or no weight and little elevation as needed
- Working leg heel up
- Hips forward (extended) throughout, not flexed
- Slowly lower your off-leg heel to the floor touching only the heel
- Without bouncing, explode back up
- Keeping your glutes engaged and hips forward through
- Avoid letting your hips shoot back (this keeps the tension on the quads where we want it rather than compensating with the glutes
- As you improve add weight and elevation (6” max height)

Poliquin Step Up

B Block

C Block:
C1. Nordic Hamstring Curl 5 x 5/5 second pause
C2. KOT Sissy Squat 5 x 5

- Slowly lower under control (fighting the lowering) for prescribed time, then pause for prescribed time (fighting the Isometric hold)
- Use partner or arms for concentric 
- Avoid using hamstring strength for concentric - assistance from arms or partner should do most of the work to bring you back to start position.
- As you get stronger work toward a lower ISO PAUSE!
- Goal of 45 degrees or below for all reps

GHD/Nordic Eccentric Pause (5 sec)

- Using a rig or elevation for assistance 
- Lift onto your tip toes
- Hips forward, glutes engaged
- Lower your body by bending your knees and pushing them forward while leaning your torso (upper body) backwards
- Lower to your level of ability
- Push yourself back up

Sissy Squat

C Block

D Block:
D1. Straight Leg Raise 3 x 20
D2. Plank (L+R) 3 x 40 sec (20 sec each)

- Lying on your back
- Flex your hips, quads, and core lifting your legs upward to full hip flexion without bending your knees
- Lower your legs abs return to start position

Straight Leg Raise

- Get into a side elbow plank position 
- Avoid letting your hips sink down (keep hips up)
- Hold for time

Side Plank (L + R)

D Block

E Block: Stretch
E1. Elephant Walk x 60 seconds
E2. Quad/Hip Flexor x 60 seconds each
E3. Piriformis (Floor) x 60 seconds each
E4. Pancake (Floor) x 60 seconds

- As always begin at your pain free level
- Use elevation as needed to stretch one hamstring at a time
- Bend both knees and extend one leg to stretch while keeping the other leg bent, repeat
- Over time work your way toward flat ground

Elephant Walk

- work to get your glute to your heel while maintaining posterior pelvic tilt (without arching your back)

Couch Stretch (quad/hip flexor) (R)

Couch Stretch (quad/hip flexor) (L)

- Forward leg goal is 90 degree angle (most will initially begin with more knee bend, eventually working to 90)
- Sink your hips down and stretch your outer glute muscle of the forward leg and hip flexor of the rear leg
- Explore bringing your torso down to your shin and back

Piriformis Stretch (floor) (R)

Piriformis Stretch (floor) (L)

- Begin in a seated pancake position, torso tall and upright and legs at “wingspan” distance
- Use assistance as you fold your torso down (tryin got stay tall with minimal spinal flexion)
- Rest at a comfortable yet challenging and not painful end range
- Never force range, let it come as you progress
- Breathe and relax deeper as you feel comfortable
- Eventually flexing your core and quads will help you reach for more range as you contract, then relax into a deeper range
Goal: face to floor without rounding the spine

Pancake (seated)

E Block

W3/D5

Block 2 Benchmarks | Flexibility

Block 2 Benchmarks | Strength

W1/D1

Finally found a person that works out like a D1 athlete and has lifts that make the body feel better. Thank you!

W3/D5

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