Name: Playbook - Coach Calli - Upper workout + Lower mobility
Uploaded: 2023-12-01T18:22:38.863Z
Duration: 30 min
Description: Upper workout + Lower mobility

Today we are getting limber in the lower body, and the workout is going to be a kettlebell circuit with arms at the end 💪

Take your time in these positions. BREATHE and feel where you’re supposed to open up

• Dynamic warmup drill. 
• Holding on to something sturdy, swing legs as high as possible
• Both forward & backward and side to side

Hip swings

Dynamic warmup for ankle. Roll in circles, point toes up then down.

Ankle rolls

• Good dynamic stretch for the hips & low back. • Use off hand for balance. 
• Be sure to breathe.

Figure 4 stretch

• Front heel on the ground, feel a stretch in that 
hamstring. 
• Keep it moving by alternating legs. 
• Arms come up as hips come forward.

Hamstring stretch, dynamic

• Grab top of foot with the same-side arm. Feel stretch in quad. 
• Keep it dynamic by alternating legs. 
• Extra challenge: lift opposite arm in air during stretch (in demo). 
• Modification: grab ankle, hold on to a wall.

Quad stretch, dynamic

• WGS. 
• Focus: hip extension and thoracic rotation. 
• Try to get elbow to the floor, and bring arm up as if “wiping a wall.” 
• Keep hips open the whole time!

World’s greatest stretch

• 90 degrees in both hips and knees.
• Lean over front knee and thread arm under to feel a stretch in the back of hip. You may also feel a slight stretch in inner thighs. 
• Flip legs over to do both sides—without moving feet! 
• Extra challenge: as you flip legs, try using no hands.

90/90 stretch

Lower body warmup: 8-10min

• Go down into squat position, get hips low while keeping chest mostly up.
• Put elbows on inside of knees, and drive elbows out to widen knees.
• Both feet on floor, one hand on floor and rotate other arm up.
• Finish with air squats

Squat mobility

Try to use one DB for all exercises if possible

- Start with kettlebell on the ground in front of you
- With chest lifted and core engaged bend at the waist
- Lift kb off the ground allowing it to swing between your legs
- Drive your hips forward propelling the kb forward and up
- Bring kb all the way overhead, with bell still facing in front of you
- Allow kb to swing down and back between the legs
- Moving immediately into the next rep

KB swings, American

- Hold kb on the “horns”
- Bicep curl up, control down

KB curls

- Holding the kb upside down on your chest
- Bring your torso up, keeping weight on your chest
- Lower with a slow controlled movement keeping your core engaged

KB sit up

KB circuit

- Hinge forward keeping a bend at your knee
- Hold dumbbells in each hand, upper arms bent at your sides
- Extend your arms, drawing the weight back and up, engaging your triceps
- Lower back to starting position, keeping elbows up

Tricep kickbacks

- Hold one dumbbell in each hand
- Keep a slight bend at the elbow
- Raise your arms until you reach shoulder height 
- Lower with a slow and controlled movement
- Focus on lateral delts to “sweep” weight up

Upper workout + Lower mobility

More workouts from Coach Calli