Name: Playbook - Ally Yanecek - W3/D1 Leg Builder
Uploaded: 2024-01-22T02:28:48.175Z
Duration: 30 min
Description: W3/D1 Leg Builder

Activation: Lateral squat walk x 1 min, Standing hip extension x 25, long duration kegel x 10 

Circuit A: Heavy / Bands
-          Staggered squats with kegal x 10
-          Full side plank hip abduction x 10 each

Circuit B: Heavy / Bands
-          Staggered glute bridge with kegal x 10 each
-          Glute bridge abductions x 1 min

Circuit C: Light weights 
-          Glute kickback pyramid

-  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

- 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

Lower Body Warm Up

- Tighten core and glutes
- Bend knees and hips… HOLD
- Walk to the side, leading with your knee

Do NOT let your knees “cave in” at any point

Modification: don’t use a band
Advancement: put band around your ankles, hold a weight

Lateral Squat Walk

- Shift weight over one leg
- Activate glute to kick leg back

Do not sway your trunk back and forth
If you’re having trouble clearing the ground, you can slightly bend the working leg’s knee 

Modification: ditch the band
Advancement: put the band around your ankles, lay on your side

Standing Hip Extension

Lift your pelvic floor like you are trying to stop the flow of urine AND hold in a fart

1. Fully lift
2. Hold for 10-15 seconds
3. Fully relax

Important tip - You should not be clenching your butt to do this. You can try performing while sitting on a chair so you can feel your pelvic floor lift away from the chair, then lower again.

Long Duration Kegels

Activation

- 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)

- HOLD A KEGAL
- Sink your hips back and down
- Squeeze your glutes and quad to stand 
- RELEASE KEGAL

How to perform a kegal: lift like you are trying to stop the flow of urine AND hold in a fart

Modification: even out feet and perform a normal squat

Staggered Squats with Kegal

- Side plank position, tighten core, slight bend in bottom leg
- Add a resistance band if able
- Activate glute to drive heel to ceiling


Modification: bottom leg drops to knee, top leg stays straight

Side Plank Abduction

A: HEAVY / BANDS

- Stagger feet, tighten core

The heel that’s closer to you? That’s the glute that will do the most work

- HOLD A KEGAL
- Squeeze your glutes to lift lips off ground
- Release to lower
- RELEASE KEGAL 

How to perform a kegal: lift like you are trying to stop the flow of urine AND hold in a fart

Modification: even out feet and perform a normal glute bridge

Staggered Glute Bridge with Kegal

- Feet shoulder width apart
- Squeeze your butt TO lift your hips up
- Keep glutes tight and hips level
- Move knees out and back


***Keep your stomach tucked. You want to avoid using your back. So, think about lifting your pelvis high, RATHER THAN lifting your belly button and arching your back.

Glute Bridge Abductions

B: HEAVY / BANDS

- 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

Modification: perform standing
Advancement: drop to elbows

Glute Kickback Pyramid (each side)

C: LIGHT

W3/D1 Leg Builder

W1/D0 INTRODUCTION

Great workout for the first one in 6 weeks!

Sara

Perfect segments of workouts for postpartum. 💪

Lisa

You rock, girlfriend. That was a great start to my PPD workout regime 🙌🏼

Marie Bogh

W1/D1 Lower Body Focus

Great workout. Mobility finisher felt great to end things too.

W1/D2 Push/Pull

W1/D3 (option 1) Moderate Intensity Cardio

Finally getting back into the groove of working out and this appropriately kicked my butt. Thanks for the great workout!

W3/D1 Leg Builder

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