Name: Playbook - Ally Yanecek - W1/D2 Bodyweight Legs
Uploaded: 2024-01-22T02:28:47.989Z
Duration: 30 min
Description: W1/D2 Bodyweight Legs

Circuit A
Squat to knee drive x 10 all
Pop squats x 10

Circuit B
Lateral lunges x 10 each
Plie calf raises x 20

Circuit C
Half lunge jumps x 10 each
Wall sit x 30 sec

-  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

1 rep = squat + L drive + squat + R drive 

- Tighten core, glutes, and quads
- Release glutes and quads to squat 

- Shift weight to one side — squeeze glute and quad of that leg to power to standing

- Drive opposite knee

Bodyweight Squat to Knee Drive

- Tighten your core
- Sit your butt BACK then down into a squat
- Squeeze glutes and quads to…
- Jump to standing feet together 


Modification: take the jump out
Advancement: regular jump squats

Pop Squats

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


*Think of it like a single leg squat

Modification: staggered squat

Bodyweight Lateral Lunges

- Widen feet, toes point out (so when you lower, your knee will go over your second toe)

- Hold that squat
- Squeeze calf muscles to raise heels off the ground

Modification: regular squat hold calf raises or standing calf raises

Plié Squat Calf Raises

- Tighten your core
- Lunge back
- Squeeze thighs to jump back up to standing

Modification: take the jump out

Alternating Half Lunge Jumps

-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

W1/D2 Bodyweight Legs

W1/D2 Bodyweight Legs

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