Name: Playbook - Coach Calli - W4/D6 Lower & Abs B
Uploaded: 2023-12-01T18:22:39.546Z
Duration: 35 min
Description: W4/D6 Lower & Abs B

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

• 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

• Start forearms on ball, elbows under shoulders. Legs out long with feet together
• Hold a plank for time
• Do not let body sink down

Plank (on ball)

- Positioned with lower to mid back on exercise ball 
- Knees over feet and bent at 90 degrees
- Lift shoulders towards the ceiling engaging your core
- Lower back to starting position

Crunches (on ball)

- Support upper back on the ball, feel flat on floor, with both knees bent to 90 degrees 
- Lower your glutes and squeeze glutes to press hips back up to starting

Hip thrust (ball)

Warmup + abs + glutes

Dumbbell FrontRack squat

- Holding two dumbbells, rest part of each one of your shoulders
- Keeping chest up, squat down to at least parallel
- Push feet through floor to stand up

FR squat, DB

- Stand in a wide toed-out stance, holding a dumbbell vertically
- Hinge into a squat touching the dumbbell to the ground while keeping your back straight
- Push through floor and squeeze glute to stand up to full extension

Note: you may use one heavy DB as described, or two DBs if it is more comfortable.

DB sumo DL

- 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

Swapping out BSS for walking lunges. Use weight.

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

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

Walking lunges

- 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

Unilateral superset

- 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

- Place your arms extended by your sides or under hips
- Raise your bent legs, crunching around and down into chest

Extra challenge: At the top, raise your hips off the ground

Reverse crunches

- Raise your knees and keep your legs at 90 degrees
- Squeeze abs to raise your shoulders off the floor

Knees up crunch

Calves & abs

W4/D6 Lower & Abs B

W1/D1 Push A

W1/D2 Pull A

W4/D6 Lower & Abs B

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