Name: Playbook - Ally Yanecek - W3/D1 Lower Body W3
Uploaded: 2024-01-22T02:28:47.833Z
Duration: 50 min
Description: W3/D1 Lower Body W3

Abby

Warm up
Activation: bodyweight squats x 20, glute bridge hold x 1 min (add weight if able)

Circuit A: HEAVY / LIGHT 
- Glute bridge x 10
- Single leg bridge x 10 each

Circuit B: MEDIUM
- Staggered RDL x 10 each
- Bkwd lunge to knee drive x 10 each

Circuit C: LIGHT 
- R fire hydrant to kickback x 10 each
- L ire hydrant to kickback 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

Can put shoulders on bench/box or floor
You will get a bigger (better) range of motion if you use a bench. 
Keep spine still, only moving from the hips.

- Squeeze glutes TO lift butt off ground

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

Glute Bridge

Shoulders on bench/box or floor

- Tighten core, cross one leg over the other 

- Dig heel into ground, squeeze that glute to lift yourself off ground

If you’re using a weight, I prefer to put it over the hip of the working leg

Single Leg Glute Bridge

A: HEAVY / LIGHT

- Tighten core, tighten glutes

- Keep spine steady (shouldn’t bend), keep dumbbells close to legs throughout WHOLE movement (avoids low back pain)

- Stagger stance, rely more on front leg

- Reach hips back like you’re closing a door with your butt

- Squeeze glutes to return to stand
(Should feel this more in your front leg)

Staggered RDL

- Tighten core, don’t let your back arch

- Rely on that front stance leg

- Lunge leg back, dig stance leg into ground (think about pushing ground away), knee drive 

Control, balance

Lunge to Knee Drive

B: MEDIUM

- Begin on all fours with a dumbbell or band in the crease of your knee (add a towel for more comfort)
- Squeeze the side of your glute to drive your knee up
- Under control, squeeze the back of your glute to drive your heel to the ceiling 
- Return to start

W3/D1 Lower Body W3

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