Name: Playbook - Ally Yanecek - Quad and Glute Stability
Uploaded: 2024-01-22T02:28:48.327Z
Duration: 50 min
Description: Quad and Glute Stability

Activation: lateral squat walk x 1 min, squat pulse x 20
 
Circuit A: Heavy / Medium
-       Leg press (or squats) x 10
-       Single leg leg press (or staggered squats) x 8 each
-       Leg press calf raises (or single leg standing calf raise) x 10 each
 
Circuit B: Heavy / Medium / Bodyweight
-       RDL x 10
-       Floating single leg deadlift x 10 each
-       Airplane x 5 each
 
Circuit C: Light / Bodyweight
-       Kickbacks x 12 each
-       Jump lunges 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

- 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

- 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

- 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

A: HEAVY / MEDIUM

- 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

- 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

B: HEAVY / MEDIUM / BODYWEIGHT

- 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

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


Modification: lunge pulses rather than jumps 
Advancement: hold weights

Quad and Glute Stability

More workouts from Ally Yanecek