Name: Playbook - Don Saladino - W1/D4 Lower Body 👇👇
Uploaded: 2023-12-18T19:30:19.134Z
Duration: 60 min
Description: W1/D4 Lower Body 👇👇

Alexandra

Welcome To Day 4 of Hybrid Athlete!

Today's Workout
-Warmup
-Box Squat (3-3-3-0)
-Barbell RDL
-Walking Lunges
-Banded Good Mornings
-BW Lateral Walking Lunges
-Calf Raises

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3 Rounds. 3 Exercises. No Rest Between Rounds.

- Sit on the floor and bend one leg in front of your body with your hip rotated out
- Position it so your lower leg and knee are resting on the ground
- Your leg should form a 90-degree angle, and your ankle should be neutral so your foot is pointing straight
- Position your other leg beside you with your hip rotated inward and your shin and ankle on the ground
- Bend your knee so your leg forms a 90-degree angle
- Your back knee should be in line with your hip, and your ankle should be neutral
- Try to keep your back straight and resist the urge to bend to one side
- Think about sitting into both hips equally and easing the lifted hip straight down toward the ground
- Place the kettlebell horn into the hip crease and gently rock the kettlebell 
- Repeat for the recommended amount of time, then repeat on the opposite side

Hip 90/90 w/ KB (Each Side)

- Stand on one leg, bringing the opposite leg up behind you
- Slightly rotate through the hips (opening the hips)
- Rotate back to starting position
- Complete desired reps then repeat on the opposite side

Hip Airplane (Each Side)

- Start on an all four position, move to downward dog position
- Keep one arm planted and rotate so that your hips face the ceiling
- Reach your opposite arm overhead and hold
- Rotate back to starting and repeat on the opposite side

Thoracic Bridge (Each Side)

Warmup

10 Rounds. 1 Exercise. 45 Seconds Rest Between Rounds.
*Note: Select a weight lighter than the Safety Bar Squat 3-0-1-0 from the first Lower Body workout. This weight should feel light. Follow the 3-3-3-0 tempo and make sure rest time is 45 seconds. Let's Go!

Tempo: 3 sec Eccentric, 3 sec on the box, 3 sec Concentric, 0 sec at the top

- Position the bar across your upper back
- Set up your squat stance into a wider than hips width, and slightly turn your toes out
- Typically, you would aim for a box height that brings you to a parallel squat, but you can train higher or lower if desired
- Holding your knees in the same position, squat by pushing your hips back, and try to reach for the box with your glutes
- Push with your heels to return to the starting position
- Repeat for the recommended amount of repetitions

Barbell Box Squat ~ Temp 3-3-3-0

B Block

4 Rounds. 1  Exercise. 90 Seconds Rest Between Rounds.
*Note: Long rest time means go heavy! It will take you time to recover.  If you don't have the weight to go heavy you can decrease your rest time.

- Grasp the barbell with an overhand grip (palms facing back), and hands shoulder width apart
- Slowly lower the bar with a slight bend in your knees, hinging at the hips, sitting your glutes back and keeping your back straight
- Lower the bar until you feel a stretch in your hamstrings (depth will be determined by your own flexibility)
- Drive your hips forward, using your glutes and hamstrings to return back to standing
- Repeat for the recommended amount of repetitions

Barbell RDL

C Block

3 Rounds. 4 Exercises. 60 Seconds Rest Between Rounds.

- Begin standing with your feet shoulder width apart with dumbbells in hand
- Step forward with one leg, flexing the knees to drop your hips
- Descend until your rear knee nearly touches the ground
- Keeps your back straight and core engaged
- Drive through the heel of your lead foot and extend both knees to return to the starting position
- Step forward with your rear foot, repeating the lunge on the opposite leg
- That is one rep (R+L = 1 rep)
- Repeat for the designated number of reps

DB Walking Lunges (Each Side)

- Stand centered in the long loop band with your feet shoulder-width apart and knees slightly bent, the opposite end of the band placed behind your head (over your traps)
- Inhale while engaging your core, then, hinge your hips by sending your butt back and leaning your upper body forward until it’s nearly parallel with the ground
- Next, exhale and reverse the movement to return to standing position
- Repeat for the recommended amount of repetitions

Banded Good Morning

- Begin standing with your feet about hip-width apart
- Take a large step to the side and lunge towards the floor while bracing your core
- Your trailing leg should remain straight
- Push through your foot and heel, bringing your trailing leg up return to the standing position
- Repeat, walking laterally for desired repetitions then repeat the opposite direction

Bodyweight Lateral Walking Lunges (Each Side)

- Take a seat on the machine and place the balls of your feet on the platform with your toes pointed forward (your heels will naturally hang off)
- Position the base of quads under the knee pad and allow your hands to rest on top
- Extend your ankles and release the safety bar
- Lower the heels by dorsiflexing the ankles until the calves are fully stretched
- Extend the ankles and exhale, lifting your heels as high as possible as you flex the calves
- Repeat for the recommended amount of repetitions

Seated Calf Raise

D Block

W1/D4 Lower Body 👇👇

START HERE

Are there modification exercises? Gym is missing some required equipment.

Ashley

Great!! Definitely gotta be careful with how much weight I add. Struggled to get to the last 10 set

Teague

W1/D1 Lower Body 👇

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W2/D2 Upper Body 👆

W2/D3 Arms & Abs 💪🪨

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W4/D1 Lower Body 👇

Great!!! Had to switch some due to my gym but love it!

W1/D4 Lower Body 👇👇

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