Name: Playbook - Coach Calli - W4/D1 Push A
Uploaded: 2023-12-01T18:22:39.000Z
Duration: 35 min
Description: W4/D1 Push A

Compound lifts are fewer reps, higher intensity. Increase the weight from last week.

• 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

Warmup

• Start in elbow plank position
• Keeping hips level, squeeze glute to gently raise leg with control
• Return to starting position, alternate sides

Plank leg lift

- Set your front foot a few inches away from a foam roller or wall
- Get into lunge stance, weight on front foot, toes on back foot
- Keep chest upright as you bend both knees to lower
- Hold position as you rock forward
- Front knee should gently tap the wall or foam roller in front of you
- Push through front foot to stand back up

Lunge rocker

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

- Adjust leg extension machine to your body
- Select weight
- Extend your legs, squeeze quads hard
- With control, lower legs back to starting position

Leg extension

Superset 1

Alternating Reverse Lunge

- Start with feet together
- Step one foot back, keeping weight on front foot, toes on back foot
- Keep chest upright as you bend both knees
- Think of back knee going to floor, keeping weight on front leg
- Push through front foot to stand back up, returning feet together
- Alternate sides

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

Alt rev lunge

• 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

Superset 2

- Adjust leg press machine as needed
- Keeping your back flat against the pad
- Lower your legs towards your chest
- Drive through your heels to press the sled back to starting position

Leg press

- Place feet so that only your upper foot and toes are on the platform
- Push platform away engaging calves
- Return to starting position under control

Leg press calf raise

Superset 3

W4/D1 Push A

W1/D1 Push A

W4/D1 Push A

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