Name: Playbook - Coach Calli - W1/D3 Legs & Abs A
Uploaded: 2023-12-01T18:22:38.999Z
Duration: 35 min
Description: W1/D3 Legs & Abs A

• 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 warmup

- Elbows under shoulders and hands out front
- Keep entire body tight as you hold position for time

Plank

- Lay with your legs slightly bent out in front of you
- As you raise your legs, reach your arms up and in
- Slowly lower yourself back and try not to use momentum
 
Modification: bend knees/elbows and shorter range of motion if you have discomfort in low back

V-up

Warmup prep

- Hold the dumbbell at chest height
- Squat down, keeping your chest up as you come down 
- Reach at least parallel and push through your feet to come up

Use a DB or KB

Goblet squat

- Start with DBs in your hands (as opposed to the floor), legs hip width apart
- Slowly lower the weight with a slight bend in your knees, hinging at the hips and keeping your back straight
- Lower weight until you feel a slight stretch in your hamstrings
- Drive your hips forward and use your hamstrings and glutes to power back to standing

RDL = Romanian Deadlift

Romanian deadlift, DB

- Hanging from the bar, keeping your legs extended with a slight bend in knees
- Initiate with abs and lats to bring knees up into your armpits
- Lower legs back down
- Avoid swinging

Modification: may use arm slings if not able to hold on to the bar

Hanging leg raises

Squat, dead, abs

- Get into lunge stance, weight on front foot, toes on back foot
- Holding weight is optional, but keep chest upright as you bend both knees
- Think of back knee going to floor, keeping weight on front leg and back shin parallel to floor
- Push through front foot to stand back up
- Perform all reps on one leg, then switch

Note: GET FORM DOWN PAT! Shown in goblet, but must have good form at bodyweight before loading. Can also perform with two DBs

Static lunge

- Pull your knee toward your chest while rotating your upper torso 
- Bring your opposite elbow to your knee 
- Repeat on the opposite side
- Focus on engaging your core

Bicycle crunches

Lunge & abs

- Place balls of feet on something to create a deficit
- Hold weight in your hand, use off hand for balance
- Push through the balls of your feet engaging your calves
- Squeeze calves at top, slowly lower down

Weighted calf raises

• Laying on floor, knees bent
• Squeeze abdominals to sit all the way up
• Try to not push with your back or have feet come up

Sit up

- Start in a plank position 
- Squeeze abs to drive knees towards your chest
- Alternate sides, increase speed as you feel comfortable

Mountain climbers

Calves & abs

W1/D3 Legs & Abs A

W1/D1 Push A

W1/D2 Pull A

W1/D4 Push B

W1/D5 Pull B

W1/D6 Lower & Abs B

W2/D1 Push A

W2/D2 Pull A

W2/D3 Legs & Abs A

W2/D4 Push B

W2/D5 Pull B

W2/D6 Lower & Abs B

W3/D1 Push A

W3/D2 Pull A

W3/D3 Legs & Abs A

W3/D4 Push B

W3/D5 Pull B

W3/D6 Lower & Abs B

W4/D1 Push A

W4/D2 Pull A

W4/D3 Legs & Abs A

W4/D4 Push B

W4/D5 Pull B

W4/D6 Lower & Abs B

W5/D1 Push A

W5/D2 Pull A

W5/D3 Legs & Abs A

W5/D4 Push B

W5/D5 Pull B

W5/D6 Lower & Abs B

W6/D1 Push A

W6/D2 Pull A

W6/D3 Legs & Abs A

W6/D4 Push B

W6/D5 Pull B

W6/D6 Lower & Abs B

W1/D3 Legs & Abs A

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