Name: Playbook - Ally Yanecek - FLOOR WORKOUT: lower body
Uploaded: 2024-01-22T02:28:48.942Z
Duration: 15 min
Description: FLOOR WORKOUT: lower body

Circuit
-    	Glute bridge x 15
-    	Fire hydrant x 15
-    	Kickback x 15
-    	Modified side plank with abduction x 15

- Tighten core
- Squeeze glutes TO lift hips off the floor
- Pause
- Lower

*You should NOT feel this in your back. If you do 1) squeeze your glutes harder or 2) lower the weight

Advancement: elevate shoulders on bench IR elevate feet on a small step (either will increase your range of motion)

Glute Bridges

- Place the dumbbell or band in the crease of your knee (put a towel beneath it for added comfort)
- Keep your knee bent to 90
- Squeeze the side of your glute to drive your knee away from the midline of your body 
- Pause
- Slowly lower

Fire Hydrants

- Start on hands and knees
- Place the dumbbell or band in the crease of your knee (put a towel underneath to make it more comfortable)
- Keep a 90 degree bend in your knee 

- Squeeze your glute to drive your heel to the ceiling


Advancement: drop to elbows

Glute Kickbacks

- Side plank position, bottom leg bent
- Add band if able
- Activate glute to drive heel to ceiling

Modification: remove band, take the plank out and drop your upper body to the floor
Advancement: extend both legs into a full side plank

Modified Side Plank Abduction

Circuit

FLOOR WORKOUT: lower body

W1/D0 INTRODUCTION

AMRAP: lower body

AMRAP: upper body

AMRAP: cardio

PYRAMID: lower body

PYRAMID: upper body

PYRAMID: cardio

SUPERSETS: lower body

SUPERSETS: upper body

SUPERSETS: cardio

NO REPEATS: lower body

NO REPEATS: upper body

NO REPEATS: cardio

KICKBOXING: lower body

KICKBOXING: upper body

KICKBOXING: cardio

COMBO MOVES: lower body

COMBO MOVES: upper body

COMBO MOVES: cardio

FLOOR WORKOUT: upper body

FLOOR WORKOUT: cardio & abs

BASKETBALL THEME: lower body

BASKETBALL THEME: upper body

BASKETBALL THEME: cardio

BODYWEIGHT: lower body

BODYWEIGHT: upper body

BODYWEIGHT: cardio

TABATA: lower body

TABATA: upper body

TABATA: cardio

FLOOR WORKOUT: lower body

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