Name: Playbook - Brad Becca - Lower Body Workout
Uploaded: 2021-04-08T23:02:43.955Z
Duration: 60 min
Description: Lower Body Workout

Liana

Here’s a lower body workout that’ll help you develop fast twitch muscle fibers & functional strength! For this workout you’ll need a set of mini bands & some dumbbells! Give it a try!

-Keep knees pointed away from midline. 
-Choppy steps. 
-Toes pointed straight ahead.

Resistance Band Lateral Walk

-Keep the knee high. 
-Keep foot in dorsiflexed position. 
-Arms (Cheek to cheek). 
-Tall Posture. Strong core. 
-Squeeze Glute.

Perform on both legs.

Resistance Band Sprinter ISO

Squat T-Spine Rotation

Lateral Cossack

Lunge T-Spine Rotation

-Balance on one leg. 
-Keep both legs straight. 
-Draw your ABC’s with the extended leg. The bigger you draw, the harder it will be. 
-Keep extended leg in dorsiflexed position. 
-Keep core tight.
-Try to get from A-Z without losing balance.

Single Leg Alphabet Drill

-Keep butt in the air.
-Keep core tight. 
-Stay on your heels. 
-Drive Knee & keep knees at 90°. 
-Keep foot in dorsiflexion. 
-Don’t let your hips sag.

Glute Bridge March

Heel Walks

1. Bilateral Skip
2. Rhythmic Skip
3. Unilateral Skip (both legs)

Bilateral Jump Rope Skip

Rhythmic Jump Rope Skip

Unilateral Jump Rope Skip

Jump Rope Circuit

-Alternate landing split stance with every rep.

Bilateral Jump- Split Stance Landing

-Rapid Response- Perform as quickly as possible. 
-Perform each leg.

Single Leg Lateral Line Hops

-Rapid Response- Perform as quickly as possible.

In-Out

Lateral Skater Hop

Split Lunge Jump

-Stand 1 ft away from the wall. 
-Back off of the wall, butt against the wall.
-Pull your toes to your shin.

Anterior Tibialis Raise

-Slow & controlled reps. 
-Come up onto your toes as high as possible.

Weighted Calf Raise

-Keep knees & feet shoulder width apart. 
-4 seconds on the way down. 
-Pause for 1 second at the bottom. Knees at 90°.

Eccentric Goblet Squat

Dumbbell Swing

Lateral Lunge

Forward Lunge

Lower Body Workout

Michal J

Bruno Blanchette

My go to routine when I need a short and sharp leg session🤙

Angeleen

Body Weight Blaster

Very good session. Waiting for the knee strengthening

Felipe

Foot & Ankle Training

Awesome🔥
People really miss out on this and it's imp to take care of knees 🔥.
Awesome session, did this on my off day from body weight programs..🤙

Lower Body Workout

Community

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