Name: Playbook - Blake Hickman - W3/D4 Day 4 • Dynamic Lower Body
Uploaded: 2022-06-12T23:49:05.210Z
Duration: 60 min
Description: W3/D4 Day 4 • Dynamic Lower Body

A1. Skater Hops
A2. Wall Sit Hold
A3. Reactive Box Jumps 
A4. Glut Bridge + SL Extension

A1. Skater Hops
A2. Wall Sit Hold
A3. Reactive Box Jumps
A4. Glut Bridge + SL Extensions

- reactive, fast but controlled movement 
- stay on the balls of your feet

Skater Hops

- Hold the weight in each hand
- Place your back against the wall
- Keep your legs at 90 degrees
- Hold for time

Weighted Wall Sit Hold

Explosive Quick Hops

- press through heels
- point the toes to the sky
- squeeze the gluts at the top
- extend leg out while the opposite side is engaging the hamstring and glut￼