Name: Playbook - Ally Yanecek - Lower Body AMRAP
Uploaded: 2024-01-22T02:28:48.071Z
Duration: 15 min
Description: Lower Body AMRAP

Set a timer for 4 minutes
Complete Circuit A "As Many Rounds As Possible"
1 minute rest
Repeat for Circuit B
 
Circuit A
-    	Curtsey hops x 10
-    	Staggered RDL x 10 each
 
Circuit B
-    	Jump squats x 10
-    	Staggered squat x 10 each

-  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

- R curtsey lunge
- Swing L leg over to hop to L
- L curtesy lunge


R curtsey lunge:
Stand on R leg, L lunges back and to R of stance leg. 
Hips and belly button stay facing forwards 


Modification: take the hop out (lunge, step, lunge, step)

Curtsy Hops

- Tighten core, tighten glutes

- Keep spine steady (shouldn’t bend), keep dumbbells close to legs throughout WHOLE movement (avoids low back pain)

- Stagger stance, rely more on front leg

- Reach hips back like you’re closing a door with your butt

- Squeeze glutes to return to stand
(Should feel this more in your front leg)



Modification: even out feet and perform a normal RDL

Staggered RDL

Circuit A

- 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

Squat Jumps

- 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

Circuit B

Lower Body AMRAP

Lower Body No Repeats

Lower Body Pyramid

Lower Body AMRAP

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