Name: Playbook - Corinne Nicewick - W2/D1 Day 1 - power and function
Uploaded: 2022-06-20T16:02:57.382Z
Duration: 45 min
Description: W2/D1 Day 1 - power and function

Power and function workouts imitate the way our body was intended to challenge itself in natural situations. These exercises will introduce movements that are slightly more higher impact without hurting your joints. It’s important to keep these kinds of fast-twitch muscles in use for the longevity of your joints, muscles, and general physical wellness.

If any of these movements are too hard, feel free to do them without weights or to make them easier by doing them with two legs instead of one.

Remember to focus on your form above all and pay attention to your body!

- keeping weight over back knee, drop into a lunge, and jump switch to the other side

Alternating Jumping Lunges

- place band just above the knee
- squat jump forward
- take one step back to starting position
- on the next rep make sure to step back with the opposite foot to stay even

Banded Squat Distance Jumps

Placing your hand on something for support, swing your leg from one side to the other side trying to keep core engaged and back straight

Lateral Leg Swings (left)

Lateral Leg Swings (right)

Placing your hand on something for support, swing your leg forward and backward trying to keep core engaged and back straight

Medial Leg Swings (left)

Medial Leg Swings (right)

Warm up

See video for variations and select the option that fits your skill set.

Change height of the box to fit your abilities.
I recommend increasing the height for each following round 

Option 1: start on two feet, jump and land on one foot

Option 2: start on one foot, jump and land on one foot

Single Leg Box Jumps (left)

Single Leg Box Jumps (right)

Standing on one leg, engage core, keep back straight and lift a light weight without rounding back

Single leg deadlifts (left)

Single leg deadlifts (right)

Power & Function Circuit #1

Start in a goblet squat (all the way down) and jump up into a tuck, or just tap your knees to your hands, and return back to a goblet squat

Tuck Jump to Goblet Squat

- Using only one leg
- Bring your heel towards your glutes
- Lower with a slow controlled motion
- Focus on engaging your hamstring
- Complete desired reps then repeat on the opposite side

Lying single leg hamstring leg curl (left)

Lying single leg hamstring leg curl (right)

Power & Function Circuit #2

-Keep a slight bend at the front knee
- Come straight down until your reach shin height 
- Pull back up

Dumbbell bulgarian split squat (left)

Dumbbell bulgarian split squat (right)

Lateral over the bridge box jumps

Power & Function Circuit #3

Starting in a squat, bring one foot past and around the other foot in a curtsy lunge
Pin toe down and spin around
Repeat with other foot to complete one rep

Curtsy Squat Rotations

Cool Down

- place one foot on other knee
- bring foot/knee closer to face and reach through the hole made by the legs to pull leg closer to chest via the shin
- for more stretch, push on the stretching knee to rotate hips

Lying Glute Opener (left)

Lying Glute Opener (right)

Keep knees at a right angle and rotate around
More of a functional hip opener than a stretch

Hip Rotation Opener

- Keeping back straight, bring one heel forward and place it in front of body
- lean down to grab toe and pull it lightly up towards body
- try to pull chest closer to toe, not to the knee

Standing Hamstring Stretch (left)

Standing Hamstring Stretch (right)

Place toe against wall and knee on ground
Keeping hips square and chest high, press hip flexor forward and chest back to create a deeper stretch

Wall Quad Stretch (left)

Place toe against wall and knee on ground
Keeping hips square and chest high, press hip flexor forward and chest back to create a deeper

W2/D1 Day 1 - power and function

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