Name: Playbook - Coach Calli - W1/D3 Lower Body: Phase 1
Uploaded: 2023-12-05T10:17:40.100Z
Duration: 20 min
Description: W1/D3 Lower Body: Phase 1

No equipment needed. Just your body and a mat

General training phases on this program:
- Phase 1: Acclimation & isometrics (holding)
- Phase 2: Volume & intro to plyometrics
- Phase 3: Strength & speed
- Phase 4: Plyometrics & high intensity

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

Isometrics and hip strengthening

CARs: can lightly hold on to something for balance if needed. Keep abs and arms super tight and engaged. Just the leg should move, no swaying in the upper body

If this feels easy, add 10sec to iso lunge and 20sec to wall sit

Controlled Articular Rotation

- Balance on one leg, arms extended out. Make fists so you keep your upper body tight
- the leg in the air should start at 90 degrees
- Internally rotate shin and rotate leg around
- Lightly tap flood behind you
- Rotate leg forward, internally rotating shin

Imagine stepping over a doggy/baby gate

Standing CARs

- Sit against a wall with your legs and hips bent at 90 degrees
- Hold for time

Wall sit

- Get into lunge stance, weight on front foot, toes on back foot
- Holding weight is option, but keep chest upright as you bend both knees
- Think of back knee going to floor, keeping weight on front leg
- Hold bottom position for time
- Push through front foot to stand back up

Note: GET FORM DOWN PAT! Shown weighted, but must have good form at bodyweight before loading.

Iso lunge hold - R

Iso lunge hold - L

Standing Circuit

Bridges can be done bodyweight if with an optional weight if you are very familiar with the movement.

Squeeze super hard on the SL Bridge iso holds. Abs tight and drive thru your heel

• Laying prone on floor, arms and legs extended out
• Raise up both arms and legs off ground, squeezing glute/low back/shoulders
• Hold for time

Superman hold

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

Bridges

- Lay on the floor with your legs bent
- One leg in the air, push through the other heel bringing your hips up 
- Squeezing your glutes 
- Lower back to starting position

SL bridge iso hold -R

SL bridge iso hold - L

- Begin supine with knees bent 90 degrees and arms extended up towards ceiling
- Straighten one leg and opposite are at a time, keeping core engaged
- Squeeze abs to bring arm/leg back in, then alternate sides

Reps are for each side

W1/D3 Lower Body: Phase 1

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