Name: Playbook - Ally Yanecek - NO REPEATS: lower body
Uploaded: 2024-01-22T02:28:48.857Z
Duration: 10 min
Description: NO REPEATS: lower body

-    	Step ups x 15 per leg
-    	Lateral lunges x 15 per leg
-    	Squat hop twist x 15 per way
-    	Staggered deadlift x 15 per leg
-    	Curtsey lunges x 15 per leg
-    	Jump lunges x 15 per leg 
-    	Wall sit x 1 minute

- Tighten core, shoulder blades back

- Foot up on box/bench 
- Dig heel into it and stand, thinking about pushing the box away 

- Glute and quads should be squeezed tight

- Slowly lower


Modification: if you don’t have a bench, perform lunges
Advancement: higher box, add calf raise at top

Step Ups (or forward lunges)

- Take a big step to the side
- Sit so your knee and hip are at a 90 degree angle 
- Powerfully push the ground away and return to start

*Think of it like a single leg squat

Lateral Lunge

- Lower to a squat
- Powerfully contact quads and glutes to explode up
- Twist 180, then hop to start

Squat Hop Twist

- 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

- Start with feet shoulder width apart 
- Lunge backwards at an angle
- Squeeze the glute on your stance leg to return to standing

*You should feel this on the outsides of your hips
*Keep your belly button facing forwards the whole time

Curtsy Lunges

- Bend knees to 90 degrees
- Squeeze quads to explode up into the air
- Land gently


Modification: lunge pulses rather than jumps 
Advancement: hold weights

Jump Lunges

-Your legs SHOULD be shaking! This is how we’re going to build muscle and strength!
- Sit against a wall with your legs and hips bent at 90 degrees
- Hold


Modification: move butt/back higher on wall 
Advancement: sit lower or add a weight on your lap

Wall Sit

NO REPEATS: 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: 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: lower body

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

NO REPEATS: lower body

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