Name: Playbook - Coach Calli - W3/D2 Pull A
Uploaded: 2023-12-01T18:22:38.962Z
Duration: 30 min
Description: W3/D2 Pull A

• 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

• 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

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

Figure 4 stretch

• 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

• 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

Warmup

- 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

Deadbugs

- Lay on the floor with your legs bent
- Carefully place a weight on your hips 
- Push through your heels bringing your hips up 
- Squeezing your glutes, keep hands on weight so it doesn’t roll
- Lower back to starting position

Weighted bridges

Prep

- 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

- 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

Superset 1

- Support upper back on a bench and the dumbbell across your hips
- With both knees bent to 90 degrees 
- Lower your hips to the floor and press back up to starting

Note: be careful dismounting the weight. And these may be done bodyweight, but will usually be loaded

DB hip thrusts

- From a seated position with knees bent and feet off the floor (see mods)
- Keep your back straight and lean back to 45 degrees 
- Clasp hands together in front of your core or on weight
- Twist your torso from side to side, lightly tapping hands or weight to the seat

Mods: go off of a bench, just keep balanced! 
If doing on floor and can’t keep both feet up, do not use weight. If you still can’t do it, try only one foot up. If you can’t do that, place both feet LIGHTLY on floor

Russian twists

Superset 2

- Sit in a hamstring curl machine adjusted to you
- Curl the weight with your hamstrings slow and controlled
- Pause at the bottom
- Slowly return to staring position

Seated hamstring curl

- 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

W3/D2 Pull A

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