Name: Playbook - Ally Yanecek - Leg Stabilization
Uploaded: 2024-01-22T02:28:48.319Z
Duration: 50 min
Description: Leg Stabilization

Activation: bodyweight lateral lunges x 20 each, squat pulses x 20
 
Circuit A: Heavy / Medium / Bodyweight
-   	RDL x 10
-   	Floating SL deadlift x 8 each
-   	Airplane x 8 each
 
Circuit B: Heavy / Heavy / Light weights
-   	Glute bridges x 10
-   	Staggered bridge x 10 each
-   	Glute bridge hold x 1 minute
 
Circuit C: Light / Bodyweight
-   	Fire hydrants x 12 each
-   	Jump squats x 10

-  Sagittal plane leg swings x 10 all
-  Frontal plane leg swings x 10 all
-  Runners lunge to hamstring stretch x 5 each with 3 sec holds
-  Dynamic 90/90 x 10 each 
-  Ankle DF mobility x 20 sec each
-  High knees x 20 
-  Butt kicks x 20

- Stand on one leg
- Keep core tight, back STILL
- Swing leg freely forwards and back

Sagittal Leg Swings

- Stand on one leg, tip hips back
- Keep core and back tight and STILL
- Freely swing leg side to side

Frontal Leg Swings

- Put one leg in front of the other
- Place hands on floor by your front leg
- Alternate between 
1) Keeping the front leg straight and (hamstring stretch)
2) Bending the front leg (runner’s lunge)


1 rep = Runner’s Lunge + Hamstring Stretch

Runner’s Lunge to Hamstring Stretch

- Bend hips and knees to 90
- Rotate them side to side

90/90 Hip Mobility

- Keep foot and heel PRESSED FLAT to ground
- Push / lean knee STRAIGHT over ankle


Modification if you have limited knee mobility: put your foot on a box or chair and then lean over your ankle

Ankle Mobility

- Tighten core
- Drive knees and hop up 


Modification: take the hop out, stand and knee drive

High Knees

- Tighten core
- Run in place, kicking heels to butt


Modification: step side to side, bringing heel to butt

Butt Kicks

Lower Body Warm Up

- Squeeze your core, squeeze your glutes
- Unlock glutes and reach your hips back (like you’re closing a door with your butt)
- Keep the weight close to / touching your legs 
- Squeeze your glutes to return to standing


*if you start to feel this in your back 
1) tighten your core or 
2) don’t bend as far or
3) lighten your weights

Romanian Deadlifts (HEAVY)

- Knees slightly bent
- Raise one leg off the floor
- Hinge at your hips, and lower your torso until it’s almost parallel to the floor
- Engage your glutes to stand back up


Modification: perform staggered deadlifts (leave opposite foot on ground, slightly behind your working foot)

Floating Single Leg Deadlifts

This exercise is about control

- Tighten core, tighten glutes
- Float back leg 

- Use the GLUTE of your STANCE leg to pull you back to start


Modification: Hold onto something nearby for balance 
Advancement: do NOT place leg on ground b/w reps

Airplanes

A: HEAVY / MEDIUM / BODYWEIGHT

- 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

Shoulders on bench/box or floor 

- Stagger feet, tighten core

The heel that’s closer to you? That’s the glute that will do the most work

- Squeeze your glutes to lift lips off ground
- Release to lower



Modification: even out feet and perform a normal glute bridge

Staggered Glute Bridge

Put shoulders on floor or bench/box

- Squeeze glutes TO lift butt off ground
- HOLD
- Squeeze harder


Worry more about the glute squeeze than the hip height

Glute Bridge Hold

B: HEAVY / HEAVY / LIGHT

- 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

Modification: stand or lay on your side and kick leg out away from you

Fire Hydrants

- Push your hips as you come down
- Reach parallel and EXPLODE up by squeezing your glutes and quads

- Land with slightly bent knees (soft landing)

Modification: perform squat to calf raise instead
Advancement: hold weights

Leg Stabilization

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