Name: Playbook - Coach Calli - W2/D3 Lower 2
Uploaded: 2023-12-11T08:26:34.196Z
Duration: 40 min
Description: W2/D3 Lower 2

Quad and glute focused.
Keep the same weight as Week 1, but we’re adding two reps to the main lifts.

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• 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

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

Hip swings

• 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

• 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

- 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

- Lay on floor with knees bent 
- Contract abs to gently lift your head and shoulders off the floor
- Pause briefly, lower back down

Crunches

Lunges + Ab Circuit

- Set a bar (or use a bench) around knee height
- Place ankle over the bar (or toes on the bench)
- Step away from bar/bench, placing weight on front leg
- Bend front leg, lowering back knee towards the floor
- Push up through front leg to come back up
- Perform all reps then switch

Note: shown using weight, but perform at bodyweight first. MUST HAVE GOOD FORM BEFORE LOADING

Bulgarian Split Squat

• Laying on floor with knees bent, cross one ankle over opposite knee
• Take the opposite elbow to crunch across body to the elevated knee
• Do all reps, then switch sides

Cross crunch

BSS + Abs Circuit

- Get into position and secure the ankle attachment on one leg
- Leaning forward putting weight on non-attached leg and arms
- Squeeze glute to drive leg back and up
- Slight pause, then lower your leg back down
- Complete desired reps then repeat on the opposite side

W2/D3 Lower 2

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