Name: Playbook - Eian Scully - W1/D1 Backpack - Legs
Uploaded: 2022-11-10T20:30:50.636Z
Duration: 60 min
Description: W1/D1 Backpack - Legs

Pati

Build muscle and strength in your lower body with just a backpack filled with your choice of "weight's" (I suggest 20-50lbs) this could be soup cans, water, weights books whatever you have laying around! The chest strap helps secure the backpack.

•Dynamic stretches are great for warming up and improving athletic ability and mobility

2x3 reps per side
•Start standing tall, walk your hands down Into a plank 
•Bring your right foot up to your right hand
•Raise your right hand towards the sky and then your right elbow to the ground  
•Push your hips back and straighten your right leg to get a hamstring stretch 
•Walk your hands back towards your feet and stand tall

Greatest stretch

2x6 reps per side
•Start in a kneeling position 
•Squeeze your glutes forward to get a hip stretch 
•Push your hips back and straighten your front leg to get a hamstring stretch

Hip/hamstring rocker

2x6 reps per side
•Lay on your back, legs lifted to 90 degrees
•Drop you knees all the way to one side, then all the way to the other side

Double leg spinal twist

Dynamic warmup

•Stand with your feet shoulder distance apart, toes can be pointed slightly out
•Squat down by sitting back knees in-line with your feet or slightly wider (Never collapsing in)
•Pauses at the bottom of
your squat range of motions and pump up and down an inch for the prescribed reps
•Push the ground away from you with your feet to return to standing position

BP low squat pulse

•Stand with your feet shoulder distance apart, toes can be pointed slightly out
•Squat down by sitting back knees in-line with your feet or slightly wider (Never collapsing in)
•Push the ground away from you with your feet to return to standing position

BP squat

10 reps per leg 

•Start standing tall
•Lunge foreword with your right foot so your front knee does not pass your toes
•Return to the start position and repeat lunging forward with your left foot

BP alternating lunge

Circuit 1

•Start with one leg up on a chair or step, engage your core and glutes
•Lunge down, keeping your front knee in-line with your foot (don't let it cave in)
•Push off your front foot to return to start position

BP Bulgarian split squat

12 reps per leg

•Step back with your right foot (about 1 foot back)
•With a flat back, hinge foreword while pushing your glutes back (feel the stretch in your hamstrings)
•Push through your front heel and squeeze your glutes to return to start position

BP split leg good morning

•Start standing tall
•Raise up onto the balls of your feet and squeeze your calves
•Lower back down and raise onto  your heels and squeeze your shin muscles

BP calf rocker

Circuit 2

•Lay flat on your back, feet on the ground and legs bent to 90 degrees and back pack on your hips 
•Push through your heels and squeeze your glutes to raise your hips

BP Glute bridge

12 reps per side

•Start on your side with legs bent to 90 degrees, bottom elbow supporting you 
•Simultaneously lift your hips off the ground and squeeze your glutes foreword
•Your elbow, bottom foot and knee will stay planted on the ground
•Keep your top leg bent to 90 degrees and lift it as high as possible

Super clamshell

12 reps per side

•Lay flat on your side, body straight
•Lift your top leg straight with you foot parallel to the ground (don't let your toe turn up) and squeeze your Glute at the top
•Lower to start position and repeat

W1/D1 Backpack - Legs

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