Name: Playbook - Branden Hayward - Lower Body
Uploaded: 2024-05-30T23:57:14.514Z
Duration: 45 min
Description: Lower Body

ZERO gym equipment required. 

Some videos in this category include use of light dumbbells and/or light resistance bands. As noted in each exercise, *this equipment is not needed to successfully perform the exercise.*

Additionally, some household equipment is used in these videos. They include: 
Knee-height bench, 
Chair. 
If you have some or all of these household items for use, great, if not, perform the exercise without them.

- Lay on the floor with your legs bent
- Push through your heels bringing your hips up 
- Squeezing your glutes 
- Lower back to starting position

Glute activation #2 (band optional) - Glute bridge CC

- Place foot up onto the box and push through your heel to stand up
- Bring the other leg up
- Step down and repeat
- Work both legs

No need to constantly move angles. I just did that here for edification. Also use something with broader/more surface area than this bench.

At home Step ups

- Start on your hands and knees 
- Elevate one arm and the opposite leg
- Tuck in both your elbow and your knee before extending back out
- Alternate each rep 
- rep count is TOTAL number of reps 

TO PROGRESS: keep both knees elevated 1” off floor entire time. Very difficult to do with ball on back (but very effective).

Bird dog

(- NOT ADVISED FOR KNEE INJURY HISTORY. if that’s the case, perform bodyweight squats instead.)

- Holding onto a rig for assistance (recommended but not shown)
- Lift onto your tip toes
- Lower your body into a squat by bending your knees and leaning your body backwards
- Push yourself back up
- should feel burn in quadriceps after several reps
- keep glutes squeezed entire time

Backup squat

- Hands directly under your shoulders
- Back is not flat, upper back slightly rounded and crunch your abs
- Keep entire body tight as you hold position for time

High plank hold

Squat down until butt is behind knees. Without coming up, begin walking forwards. Targets glutes and quadriceps.

Duck walk

- Begin in a push up position with hands wide
- Lower body down to the ground
- Push through your arms to rise back up

imPECcable push up

- start seated 
-one foot holds primary weight, one foot holds very little. 
- Push through active foot to drive yourself up to stand
- Push your hips back as you come down
- Lower slowly 
- Rep count is per side

Assisted single leg squats

With feet flat on floor, I press both heels up into air. 
I keep all my weight on one foot as I decline. 
Perform for reps on one side, then switch. 
Rep count is per side. 

For a more advanced version, I could stand on an incline platform or platform with a drop off.

Lower Body

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