Name: Playbook - Derek Pratt - Legs
Uploaded: 2022-03-17T20:12:07.827Z
Duration: 45 min
Description: Legs

Austin

Welcome to day 4 of this weeks workout. This TRX workout will be Legs focused with some core work as well!

- Hold on to the TRX with your arms extended
- Push your hips back and down 
- Sit down until you reach parallel 
- Keep your chest up throughout the movement 
- Press through your heels extending your legs to come up

TRX squat

- Lay down, rest your hands by your side and raise your hips up off the floor. Your weight should be held through your heels and your core should be tight.
- Take a deep breath in, then as you release, curl your heels back towards your butt. When your knees are at 90 degrees, pike your hips up towards the ceiling.
- Breathing in, lower your hips back down and your feet out straight, into the start position

TRX Hamstring Curls

- Start in a high plank position with your feet in the TRX handles 
- Tuck your knees in and out towards your chest

TRX knee tucks

-Standing upright on one foot, facing the TRX anchor, with the other foot held up several inches in front of you, hold the TRX handles and squat down with the supporting leg as deeply as you can.

-Press through the heel of the squatting leg to push yourself up back to the starting position.

-Repeat this movement several times, before switching legs and repeating the same thing.

TRX Single leg squat

Starting Position: Place your feet securely in the foot cradles positioned directly under the TRX anchor point. Apply downward pressure with your heels by dorsiflexing your ankles (toes point towards your shins) Gently lie back on a mat / floor with your arms at your sides and palms flat on the ground. Contract your core and glute muscles to lift your hips off the mat / floor keeping your body aligned and rigid, using your hands to help stabilize your body. Slowly contract your hamstrings to move your heels towards your hips while keeping your ankles in dorsiflexion. The hips should move into flexion (bending in the hips), but your torso should remain rigid with your weight bearing on your shoulders. Keep you feet together throughout the exercise.

Upward Phase: Exhale and press your hips towards the ceiling, extending your hips into a rigid straight line, but avoid arching your lower back. Avoid any back and forth swinging of the TRX straps.

Downward Phase: Inhale and slowly return your hips to your starting position. Avoid any back and forth swinging of the TRX straps.

Progression: The intensity of this exercise can be increased by lengthening the straps and positioning your body further away from under the anchor point of the TRX.

TRX Hip Press

- Stand with your feet together, and hands on TRX Straps
- Start with your hands directly under your shoulders 
- Keep your core engaged and legs straight, slowly reach your arms in front of you
- Go out as far as possible and return to the initial position

TRX rollout

Reach up and hold a TRX band in each hand. Stand with feet shoulder-width apart and the toes pointing forward.
Maintain a straight lower back and tight core as you step your right leg out to the side. Make sure that your left foot stays in contact with the ground.
Bring your hips down until your thigh is parallel with the floor. Hold this contraction and slowly push yourself back to the starting position.

TRX Side Lunge

TRX squat jumps are a cardio exercise that primarily works the legs and also hits the arms and back. The focus is on constant movement, jumping up just a few inches each rep, landing softly and going immediately into the next jump.

Legs

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