Name: Playbook - Dr. Jacob - Leg day 4 (Lvl2)
Uploaded: 2023-09-29T21:26:46.989Z
Duration: 18 min
Description: Leg day 4 (Lvl2)

Vicki

Like this one. The side lunges with weight is a definite challenge and I liked doing it before the 90-90 to lunge exercise. I felt stronger in the latter as a result.

Deirdre

Of course we want to work our hips for leg days, but don’t forget about keeping a healthy spine. 

1. Lumbar prone backstroke Lv2
2. Hips thoracic deep side lunge rotation Lv3
3. Hips scorpion getup lv3
4. Hips posterior lv3
5. Hips modified pigeon with rotation Lv2
6. Hips IR lv1

Prone backstroke

Great for engaging all stabilizing muscles of the low back. 

- hands together 
- push arms into extension
- swoop one arm up and back

Lumbar prone backstroke Lv2

Deep side lunge with rotation 

This one is a challenge! Hold on to a light plate and give it a go!

Notes:
- feet are as flat as possible
- allow heels up slightly at end of movement for more stability 
- reach up as high as possible without falling over

Hips thoracic deep side lunge rotation Lv3

Lots of coordination requirements here. You should be feeling this one EVERYWHERE

Notes: 
- Take this one slow at first. I’m demoing at a goal speed

1 side is 1 rep.

Hips Scorpion getup lv3

Hip posterior eccentric 

- feel this one in the forward hip
- begin in 90/90
- slowly lower yourself down with arms out to side 
- modification: hands on ground

Hips posterior Lv3

A fan favorite: the Modified Pigeon

A “pigeon pose” in westernized “yoga” can be very irritating to the hip. Here’s a modified version that can really stretch the hip more properly with much less stress to the joint 

Notes:
- Cross leg under with a straight knee
- lower hips to ground with straight arms

Hips modified pigeon with rotation lv2

Hip Internal Rotation

Hip IR is widely overlooked and crucial for hip health! 

Here’s an easy level 1 way to work on it 

- block or pillow between knees 
- Move foot outward to force hip IR

Hips IR lv1

Leg day 4 (Lvl2)

Anytime of day. Might get alot of pops like I do ...

LUKE

Hips on fire after this one. Do it twice!!

My least favorite set. 
I don’t have a bench and can’t feel anything in my
Hips on first one.  Nor on one where you’re reaching up. And again I don’t have a ancho and I can’t rest on my arms so cannot do pigeon which is super awkward anyway.  Why can’t some
Of these just be done on the floor so it’s simpler and not so frustrating.

Laura

Leg day 1 (Lvl1)

Really like this one. Very challenging and gets all the hip/glute angles. Using a block for the butterfly get ups until I have the strength to do that one from the mat.

Loving it! I just wish All the exercises had a verbal explanation, indication of what precisely is a rep (in bilateral exercises: one side is a rep or you only complete a rep when you do both sides).

Inês

Alessandro Bellini

Leg day 2 (Lvl3)

That routine kind of kicked my butt, but in the best possible way. I’m LOVING these lower body mobility routines. I’ve been doing a mixture of the chest and shoulders, spine health and lower body routines throughout my week and my low back and hip pain is completely gone!

Sarah

Leslie

Leg day 3 (Lvl2)

Leg day 5 (Lvl3)

Picking and choosing what routine I feel like doing is very beneficial!

Leg day 6 (Lvl1)

I always knew my hips were tight. But this may have to be a daily lower body routine

Good balance between mobility, strength and flexibility in this one. I haven’t done the 90-90 FWD side bend in a while and noticed I was better at it. Consistency in mobility work pays off!

Leg day 7 (Lvl3)

Did 2 full times on a work break. Loving that increased circulation!!

Leg day 8 (Lvl2)

Great for relief if you work at a desk all day

Had to modify butterfly get ups but this is a great routine!

Leg day 4 (Lvl2)

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