Name: Playbook - Danielle Gray - Leg Day 1.0 (No Impact)
Uploaded: 2024-03-18T15:21:04.188Z
Duration: 25 min
Description: Leg Day 1.0 (No Impact)

I’m recovering from being sick and this workout gave me a great challenge without making me jump around!

Alyssa

Get a good functional no jumping leg workout in that leaves you feeling accomplished. Do everything one time through with rest only as needed!

Remove your shoes and sit on your bottom in a piked position. Keep your hands behind you and balance on your fingertips. Your goal is to keep your chest as tall as possible. Keeping your posture and quad set tight legs, lift each leg 10 times in a piked and straddled position. For a challenge at the end, try to lift both legs at the same time with hands in front of you 10 times in a straddled position.

Quad Set Drills

Start seated with shoulders down, chest up, and only your fingertips touching. You have two options for these. 
1) To do Leg Pulses 
2) To do Full Lifts

Modifications:
- Lean Back to Elbows Leg Lifts
- Seated Full Leg Lifts

Progressions:
- Seated SL Pulses to Face
- No hands

Seated SL Lifts

Start seated with shoulders down, back rounded, and your hands touching the floor in the middle of your legs. The further forward your reach, the harder. You have two options for these. These can be done piked or straddled. 
1) To do Leg Pulses 
2) To do Full Lifts

Modifications:
- Lean Back to Elbows Leg Lifts
- Seated Piked SL Lifts

Progressions:
- Seated SL Pulses to Face
- No hands

Reps are per side

Seated Straddled DL Leg Lifts

Start kneeling, push the tops of your feet into the floor and stay tall. Keeping your torso completely still, squeeze your core and your glutes to keep your hips pushed forward and lean back as far as you can to be able to pull back forward. 

Modification: 
- Lean against a couch and don't go as far 
- Tie a resistance band/yoga strap around a stable surface and lean back and pull back up

Quad Lean Backs

Reps are per side. Band is optional. Lie on your back, or on a stable elevated surface just about bra level. Straighten one leg and keep the knees fairly close together. Dig the standing leg's heel into the floor. (Raising the toes is optional but you will feel more hamstring engagement). Squeeze your glutes to push your hips forward until they are flat. Control back down. Do not let your torso move shapes. Ribs in, flat back, neck in line with your spine. Should feel very robotic. 

Modification: 
- Double leg Glute Bridge 

Progression: 
- SL Glute Bridge w/ Hop/Push Thru

SL Glute Bridges

Hips should be knee height, push your back into the wall, and breathe! You may add a band around the knee for a more challenging engagement.

Wall Sit

Reps are per side. Place one hand on a stable surface in front of you. Grab your back leg or use a strap if needed. Lower down to tap the back knee to the ground and lift up avoiding hoisting yourself up. See if you can go up and down even if you just do half reps without touching your knee to the floor. Ideally, your goal is to get all the way down and all the way up in a controlled fashion. You may find that one side is stronger than the other or you have more range on the other side. Do your best to even this out through consistent practice to avoid injury￼.

Assisted Shrimp Squats

Reps are per side. Stand in a split stance or elevate the back leg behind you. Lower down until you feel engagement in your glute. Keep your front knee behind your toes above your ankle. Don't let the knee go too far past the toes. Keep the chest up and lots of weight on the front foot. 

Modifications: 
- Split Stance Lunges 
- Reverse Lunges

Progressions: 
- Bulgarian Split Squat Jumps

Bulgarian Split Squats

Reps are per side. Stand on one leg with the other leg straight out in front of you. Hold a weight in your hands in front of your chest or extended straight in front of you. Have a chair, couch, bench, or box behind you. Lower down and sit with your chest upright. Keeping the bottom foot where it is, push through your heel and glutes to stand back up. 

Modifications: 
- DL Box Squats
- Hold on to something on the way up 

Progressions: 
- Weighted SL Box Squat Jumps

Weighted SL Box Squats

Reps are per side. Start standing on one leg with the floating leg straight and flexed. 
Arms straight, shoulders retracted with an open chest, core tight. Start to lift your back leg off the ground as you maintain a straight line from heel to shoulders. Keep lifting your back leg by squeezing your glute until you feel your hamstring stretch. Squeeze your standing leg Glute to push your hips flat and stand up.

SL DB Deadlifts

Grab a moderate weight kettlebell that you feel comfortable holding in the goblet position on your chest.Do not let the bell lose contact with your chest the entire time you squat. Stand with feet shoulder width apart parallel to each other, keep the kettlebell almost skimming your shins, push your hips back, keep a soft bend in your knees, and make sure you have an anterior pelvic tilt to maximize the hamstring stretch. At the top of the deadlift, get ready to squat by bringing your legs out to a wide second position. Clean the kettlebell up to your chest, keep your chest up as if you are lowering yourself down in an elevator, no leaning forward. Bend your legs and return to a stand, bring your feet back to parallel.

KB Clean to Squat

Reps are per side. Place the toe of the back foot in line with the heel of the front foot. Put most of your weight in the front foot. Squeeze your shoulders down and back, puff your chest out, and begin the movement by hinging your hips backwards. Keep the dumbbells close to your knee and shin. Push your hips as far back as you can while keeping your balance until you feel your hamstrings stretch. Then squeeze your glutes to stand back upright. 

Modification: 
- DL Deadlifts 

Progression: 
- SL Deadlifts

1.5 DB Deadlifts

KB DL Hold

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Great little burner workout on the tail end of a 45 min spin class. Thank you for the upbeat attitude, it really helped!

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