Name: Playbook - Ally Yanecek - W2/D1 Lower Body W2
Uploaded: 2024-01-22T02:28:47.803Z
Duration: 50 min
Description: W2/D1 Lower Body W2

Abby

Warm up
Activation: bodyweight squats x 20, glute bridge hold x 1 min

Circuit A: Heavy/medium weights
- Leg press (or squats) x 8
- Single leg press (or step ups) x 10 each

Circuit B: Heavy/bodyweight weights 
- RDL x 10
- Airplanes x 15 each

Circuit C: Medium weights 
- Overhead backwards lunges x 10 each
- Fire hydrants 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

- 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

Step Ups

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

Romanian Deadlifts (HEAVY)

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

Airplanes

B: HEAVY / BODYWEIGHT

- Bring dumbbells overhead (this will challenge your core and balance)

- Tighten core, do NOT let your back arch

- Rely on the front leg 

- Lunge one leg back

- Dig front leg into ground (think about pushing ground away) to return to stand

Backwards Lunges (Overhead Hold)

- Place the dumbbell or band in the crease of your knee (put a towel beneath it for added comfort)
- Keep your knee bent to 90
- Squeeze the side of your glute to drive your knee away from the midline of your body 
- Pause
- Slowly lower

W2/D1 Lower Body W2

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