Name: Playbook - AJ Hotchkins - Lower Body Mobility/Strength Workout
Uploaded: 2023-08-11T16:43:53.550Z
Duration: 45 min
Description: Lower Body Mobility/Strength Workout

Great! I loved it. Something that I look forward to continuing tomorrow!

Kenneth

Today we workout our lower body mobility by completing movements in a “Duck Walk” position! This workout will set you hips on fire + strengthen your core muscles💪🏽

Follow along + do your best:

The only way to get better at anything is though action! Do your best if you’re not able to get into a duck walk / full squared position with the mobility you do have! Let’s go!

- With band wrapped slightly above your knee 

- Feet should be slightly wider than shoulder width apart 

- Take a 6 Inch lateral step and replace with a 6 inch lateral step with back foot

- Keep tension in the band throughout the duration of the workout. 

- Lift alternating legs after each 3rd step / Under control put foot back on the ground

20 meters each direction

Monster Walk (Lateral + Kick)

- With band wrapped slightly above your knee 

- Feet should be slightly wider than shoulder width apart 

- Take a 6 Inch lateral step and replace with a 6 inch lateral step with back foot

- Keep tension in the band throughout the duration of the workout. 

- After every 3rd step kick your leg out / slow and controlled let your leg down. 

20 meters each direction

Monster Walk (Forward/Backwards + Kick)

👉🏽Tie a band around a sled & line the band + sled + hands in a position where you can move laterally 
👉🏽 Squat into a duck walk / Full squat position and March laterally keeping your hands directly in front of you
👉🏽Requires core strength (Engage your core) + mobility
👉🏽20 Meters Each direction

Lateral Duck Walk + Pallof

👉🏽Tie a band around a sled & line the band + sled + hands in a position where you can move laterally 
👉🏽 Squat into a duck walk / Full squat position and March laterally crossing your front leg over you back 
👉🏽Pull the sled behind you / Maintain tension. 
👉🏽Requires core strength (Engage your core) + mobility
👉🏽20 Meters Each direction

Lateral Step Over Duck Walk Pulls

👉🏽Tie a band around a Rack & line the band + sled + hands in a position where you can move laterally 
👉🏽 Squat into a duck walk / Full squat position and March laterally keeping your hands directly in front of you
👉🏽March for 3 step + replaces and without losing tension in the band perform 3 pulls!
👉🏽Requires core strength (Engage your core) + mobility
👉🏽3 Each direction

Lateral Duck Walk + Pallof Pull

👉🏽Set out 4 cones in 10 yard increments
👉🏽Every 10 yards switch your jumping pattern without losing control of the rope 
👉🏽You have a down and back without losing control of the rope / however many reps it takes! Let’s get it! Finisher!

3 total perfect reps!

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Let’s get this money !!!

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