Name: Playbook - Ally Yanecek - Leg Work
Uploaded: 2024-01-22T02:28:48.338Z
Duration: 55 min
Description: Leg Work

Activation: Lateral squat walk x 1 min, Bridge hold x 1 min
 
Circuit A: Heavy / Heavy / Light weights
-   	Glute bridge x 10
-   	Staggered glute bridge x 10 each
-   	Single leg glute bridge x 10 each
 
Circuit B: Heavy / Medium / Medium
-   	Leg press (or squats) x 12
-   	Single leg leg press (or staggered squats) x 10 each
-   	Leg press calf raises (or single leg standing calf raises) x 12 each
 
Circuit C: Light / Bodyweight
-   	Airplane open ups x 5 each
-   	Squat jumps 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

- 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

Shoulders on bench/box or floor

- Tighten core, cross one leg over the other 

- Dig heel into ground, squeeze that glute to lift yourself off ground

If you’re using a weight, I prefer to put it over the hip of the working leg


Modification: perform staggered bridge (opposite foot on ground, slightly in front of working foot)

Single Leg Glute Bridge

A: HEAVY / HEAVY / LIGHT

- Squeeze your core, squeeze your glutes
- Slowly unlock your glutes as you push your hips backwards 
- Sit like you’re sitting in a chair 
- Squeeze your glutes and quads to return to stand

Squats (or leg press)

- Feet shoulder width apart
- Shift weight to right leg
- Prop yourself up on left toe
    — (this leg is only used for balance, all the work is being done in your right leg)
- Sink your hips back and down
- Squeeze your glutes and quad to stand 



Modification: even out feet and perform a normal squat

Staggered Squats (or single leg leg press)

- Stand on one foot
- Lift up onto your toes and engage your calf
- If you can maintain your balance for all reps, add weight next round


Modification to help with balance: hold onto wall, leave opposite toe on ground

Single Leg Calf Raises (or leg press calf raises)

B: HEAVY / MEDIUM / MEDIUM

- Tighten core

- Float leg back
- Open hips up to the wall
- Close hips to floor
- Squeeze GLUTE of STANCE leg to return to stand


This is all about hip mobility and stability. Focus. 

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

Airplane Open Up

- Squat down
- Squeeze thighs and glutes to jump up
- Land with slightly bent knees (soft landing)


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

Leg Work

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