Name: Playbook - ’Ori Fit x Dylan - Strong Legs 2
Uploaded: 2023-11-20T19:13:50.116Z
Duration: 20 min
Description: Strong Legs 2

Liat

Expect a combination circuit of lower body mobility & lower body strength! 

As always, Body Awareness is a skill that can be acquired through slow, full extensions. Own the range
Of motion at the necessary pace.

Lower Body Strength & Mobility. Non Dance.

- Begin with your feet in wide stance, and toes slightly turned front
- Keep one leg straight and bend at the knee, reaching your hands in front of you

Explode quick enough to move foot forward or backward. 

Do 8 on each side

Cossack (each side)

Extend legs quickly outward when dropping to flat back position.

Quickly pull toes back in as you raise upper body and arms upright (deep squat position)

Hop twice remaining light in your toes.

Challenge: add a push-up as demonstrated. 

Stay low on the hops.

Half burpee with Hop

- Jump on to the box using your arms for momentum 
- Land softly on the box
- Stand up 
- Step off the box

Jump squats with turn

Observe the movement before attempting

Use any object similar in height. Do not put weight into the object.

Knee & Ankle Mobility 1

- Push through the balls of your feet
- Engage your calves as you go up
- You may use a brace for balance however avoid putting weight on the brace :)

Standing calf raise

I use a Big back pack for this exercise (not too heavy, maybe the weight of a toddler!) 

You do not need a bag. You could even hold a weight out in front of you. The assistance is meant to help you feel comfortable in the deep squat by helping you balance.

Strong Legs 2

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