Name: Playbook - Corinne Nicewick - Power Legs
Uploaded: 2022-04-30T00:47:21.626Z
Duration: 35 min
Description: Power Legs

Power Endurance training for the energized and focused athlete.

Higher intensity workouts like this one cause your body to burn calories even AFTER the workout is done making it more efficient for weight loss!

Needed: booty band and resistance bands

For an efficient workout it’s important to activate your targeted muscles

- Place band around thighs and drop into a squat position keeping core engaged and back straight
- Engaging your glutes, step as far as you can to one side and the step back to start position
- Keep squat low and pulse down each time feet come together

Abduction Squat Steps

- Place booty band around knees
- Engage abductors and Glutes by pulling heel out and back
- Return to start position
- Repeat on both sides

Banded Glute Extension (left)

Banded Glute Extension (right)

- Place booty band around feet
- Keeping abductors engage, slowly lift up, engage out, and place foot laterally to the side at full extension of band.
- Slowly lift foot back up and return to start position
- Repeat on other side

Banded Quad Activation (left)

Banded Quad Activation (right)

Leg Muscle Activation

- Stand in front of a box
- Step up to full extension
- Keep your chest up
- Kick back leg back to engage glute
- Lower to ground and repeat with other leg

Box step up with Glute Ext (left)

Box step up with Glute Ext (right)

- Standing on one foot with the opposite leg forward
- Push your hips back and down as you lower 
- Stand back up
- Use your arms for counter balance
- Complete on both sides

Bodyweight assisted pistol squat (right)

Bodyweight assisted pistol squat (left)

- Start on both knees
- Use upper body swing to explosively jump to a squat
- Step back down to starting position

Knee Jumps

Power Legs 1

- Place the band under your feet and grab each end at just above foot height
- Engage your lats
- Pull the band up keeping a neutral spine 
- Reach full extension keeping your upper body tight

Banded Deadlift

- Start with your back foot on top of an elevated surface 
- Lower down pushing your hips back slightly 
- Lower until both legs are at about 90 degrees 
- Push through your front leg to come back up 
- Work both sides

Bulgarian split squat (left)

Bulgarian split squat (right)

- Place band just above your knees
- Flex the hips to 45 degrees and the knees to approximately 90 degrees 
- Initiate the movement by abducting your top leg
- Push your knee away from the midline of your body                                                                                        
- Maintain contact between your feet throughout the movement
- Complete desired reps then repeat on the opposite side

Banded clamshells (left)

Banded clamshells (right)

Power legs 2

- Step to one side pushing your hips back and down
- Keep your opposite leg extended
- Push through your heel to return to starting position
- Repeat on the opposite side

Lateral lunge (left)

Lateral lunge (right)

- Lie on your side and rotate your top hip slightly forward
- Engage the side of your glutes on extension
- Increase or decrease band difficulty based on your own level

Power Legs

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