Name: Playbook - Coach Calli - W4/D3 Legs & Abs A
Uploaded: 2023-12-01T18:22:39.529Z
Duration: 35 min
Description: W4/D3 Legs & Abs A

Compound lifts are fewer reps, higher intensity. Increase the weight from last week. Swapped out lunges for BSS, plank for hollow rock.

• 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

- 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

- Hold your arms and legs extended above the floor as you rock back and forth—do not let feet touch the ground
- Keep your core engaged and your lower back mostly on the floor

Hollow rocks

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

- 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

- 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

W4/D3 Legs & Abs A

W1/D1 Push A

W1/D2 Pull A

W1/D3 Legs & Abs A

W4/D3 Legs & Abs A

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