Name: Playbook - Ally Yanecek - Stronger Legs
Uploaded: 2024-01-22T02:28:48.267Z
Duration: 50 min
Description: Stronger Legs

Warm up
Activation: squat hold x 1 min, 20 squat pulses 

Circuit A: Heavy weights 
- Leg press (or squats) x 10

Circuit B: Heavy / light weights
- RDLs x 10
- Curtsey lunges x 10 each

Circuit C: Heavy / light weights
- Glute bridges x 10
- Glute bridge hold x 1 min 

Circuit D: light
- R glute kickback x 10 -> pulse x 20
- L glute kickback x 10 -> pulse x 20

-  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 (or Leg Press)

- 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

Romanian Deadlifts (HEAVY)

- 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

Curtesy Lunges

B: HEAVY / LIGHT

Can put shoulders on bench/box or floor
You will get a bigger (better) range of motion if you use a bench

- Squeeze glutes TO lift butt off ground

Don’t worry about weight as much as the GLUTE SQUEEZE

Glute Bridge

- Tighten your core
- Squeeze your glutes to lift your hips off the ground 
- Maintain that squeeze and hold

Worry more about the glute squeeze than the hip height

Glute Bridge Hold

C: HEAVY / LIGHT

- 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

RIGHT Glute Kickback

- Put dumbbell in “knee pit”
(Can put a towel beneath for comfort if needed)

- Squeeze glute to lift your heel to the ceiling

- Release glute a little to lower weight halfway

- Squeeze again to raise 

Think about pulsing your heel to the ceiling

RIGHT Glute Kickback Pulse

LEFT Glute Kickback

Stronger Legs

More workouts from Ally Yanecek