Name: Playbook - Derek Pratt - Legs - Day 1
Uploaded: 2021-11-15T20:26:31.952Z
Duration: 45 min
Description: Legs - Day 1

Mike

For this circuit we will be focusing on the legs. Remember do not rush through the reps but make sure to efficiently move throughout the work out. The results are in your hands and the harder you want to work the quicker you will get the results. Each rep we are getting better. Do not try and rush the process and enjoy every moment. Today we start a new regiment and habit.

- Position yourself on your hands and knees
- Keeping your knee in a bent position
- Lift your knee away from the midline of the body
- Pause at the top of the motion 
- Slowly return to the starting position

Fire hydrants

Place a resistance band around the arches of your feet and get into tabletop position with your hips directly over your knees and shoulders over your wrists. Squeezing your glutes and core, kick your left foot directly behind you, forming a straight line from your heel to the top of your head.

Table Top Glute Kickbacks

- Lay on the floor with your legs bent and a band above your knees 
- Push through your heels bringing your glutes up
- Keeping your feet aligned with your knees 
- Push your legs out against the band and back in
- Ensure your movement against the resistance is smooth and controlled

Glute bridge with abduction

Place the band just above your knees. Lie on your back with your hands at your sides, knees bent, and feet flat on floor hip-width apart. Squeeze your glutes and abs and lift your hips a few inches off the floor. Extend your right leg until it's straight, keeping your knees in line. Return your right leg to starting position. Bring your hips back down to the floor. Lift your hips up again. Then, extend your left leg until it's straight. Return your left leg to starting position. Bring your hips back down to the floor. That's 1 rep. Do reps, alternating sides. Focus on touching your heels on the floor each time, not your toes.

Glute Bridge Alternating Leg Raise

- 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

Clam

Round 1

- Stand with feet shoulder width apart
- Lower in to the bottom of a squat pushing your hips back and down
- Stand up out of squat to full hip extension keeping your chest up
- Your knees should be inline with your toes

Air squats

Stand up on leg with back straight. Holding foot a few inches off the ground, lift the leg as high as possible. Lower it back to the starting position and repeat. Switch sides halfway.

Standing Band Lateral Leg Lift

Stand upright with your feet together, your back straight, your hands on your hips, and your abs engaged.
Plant your left leg with a slight bend at the knee. It will be your balance leg.
Keeping both legs straight, lift your right leg directly behind you using your glute.
Lift your heel as high as you can without leaning too far forward. Squeeze your glute.
Then lower your right leg so it's parallel with your left without letting it touch the ground.

Standing Glute Kickbacks

- Place band around your ankles
- Assume half squatted position
- Keep feet shoulder width apart and straight ahead
- Step laterally with one leg then catch up with the other

Lateral band walk (ankles)

Begin in an athletic position with your knees bent, hips flexed, and eyes looking straight ahead. Wrap a band around your legs just above your knees.
Keep the feet roughly shoulder width apart and take diagonal steps side to side as you move forward.
Repeat for the desired number of repetitions both forwards and backwards.

Diagonal Band Walk

Round 2

- Keeping your chin tucked 
- Gently lift your head and shoulders off the floor 
- Slowly contracting your abdominals
- Pause briefly, lower back down
- Lower back stays in contact with the pad or floor

Crunches

Lie on a mat on the floor, face up, legs extended. Place your hands underneath your lower back and glutes so your pelvis is supported. Begin to raise your legs toward the ceiling, pressing your thighs together and keeping the legs straight. Lift until your hips are fully flexed and you can’t go any higher with straight legs, then lower back down and repeat.

Laying Straight Leg Lifts

- Holding your legs up at 45 degrees 
- Sit up and reach for your toes with both hands

Toe ups abs

- Rotate your torso as you bring your knee towards your chest 
- Repeat on the opposite side

Legs - Day 1

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