Name: Playbook - Grace Noel - W1/D5: controlled legs
Uploaded: 2023-06-24T13:47:07.771Z
Duration: 50 min
Description: W1/D5: controlled legs

Warm up 
- Banded pulse squats: 3 x 10
- Banded reverse lunge 2 x 8 each leg
- Cross over leg lifts (bench) 2 x 10 each leg
- Side abductors (bench) 2 x 10 each leg 
- Elevated glute bridge(bench) 2 x 15
- Single leg lift (bench) 2 x 10 each leg 
- Single leg cross over lift (bench) 2 x 10 each leg
- Lying abductors 20

Exercise 1: hip thrusts 3 x 10, 8,6 add weight each set 
Exercise 2: KB pull through please use band if possible 3 x 8 
Exercise 3: split lunge 3 x8 each leg 
Exercise 4: sumo deadlift 3 x 8
Exercise 5: side to side lunge with plate 3 x 8 
Exercise 6: in out jumps on plate 3 X10
Exercise 7: front squat (two weights) heels on plate 3 x 8
Exercise 8: squat to overhead 3 x 8 each side
Exercise 9: plate low to high (use a lighter weight) 3 x 8
Exercise 10: Reverse lunge 2 x 8 each side
Exercise 11: Squat walk 6 steps forward 6 steps back x 2
Exercise 12: Assault bike (if not available please use regular bike for 10 min) 5 min 30 seconds fast 30 seconds slow

- Loop a band just above your knees
- Sit your hips back and down into a squat
- Pulse 2x
- Extend both legs to full hip extension

Banded pulse squats

- Loop a band just above your knees
- Step one foot back and lower into a reverse lunge
- Extend both legs, returning to starting position
- Work both sides

Banded reverse lunge

- Position yourself on all fours on the top of a bench
- Kick one leg straight behind you
- Raise and lower your leg from one side to the other over the bench
- Work both sides

Cross over leg lifts (bench)

- Position yourself on all fours on the top of a bench
- Keeping your leg in a bent position, raise your leg or to the side
- Return to starting position
- Work both sides

Side abductors

- Lying on the floor with both feet elevated onto a bench
- Press your hips up into a glute bridge position
- Lower with control

Elevated glute bridge (bench)

- Position yourself on your back, one leg bent with your foot elevated on a bench
- Raise the opposite leg straight
- Press up into a single leg glute bridge
- Work both sides

Single leg lift (bench)

- Position yourself on your back, one leg bent with your foot elevated on a bench
- Raise the opposite leg and cross it over your working leg 
- Press up into a single leg glute bridge
- Work both sides

Single leg cross over lift (bench)

- Lying on the ground with your knees and hips bent to 90 degrees, a band placed above your knees
- Open and close your knees against the resistance of the band

Lying abduction

- Sit on the ground with a bench behind you, bending your knees so your feet are planted on the ground and holding a barbell resting below your hips
- Lean back so your shoulders are on the bench and position the bar above your hips
- Drive your hips up lifting the bar
- In the top position your knees should be bent at 90° and your shoulders should be near the top of the bench, with your body forming a straight line between them
- Pause at the top of the lift and squeeze your glutes
- Lower your hips slowly

Hip thrusts

- Loop a band low on the rack and around your hips, holding a kettlebell forward off the hips
- Begin the movement by bending at the waist and pushing your hips back towards the rack 
- Keep a neutral spine throughout the entire movement 
- Keep pushing your hips back until you feel a nice stretch in your hamstrings 
- Pause for a second and reverse the movement by driving the hips forward 
- Ensure that you squeeze and activate your glutes at the top of the movement 
- Repeat for the desired number of reps

KB pull through

- Find yourself a step, box, bench or any other contraption that you can rest a foot on, it needs to be about knee height
- Holding dumbbells in each hand at your sides 
- Get into a forward lunge position with torso upright, core braced and hips square to your body, with your back foot elevated on the bench
- Your leading leg should just under 2ft or so in front of bench 
- Lower until your front thigh is almost horizontal, keeping your knee in line with your foot (Don't let your front knee travel beyond your toes)
- Drive up through your front heel back to the starting position
- Work both sides

Split lunge

- Approach the bar so that it is centered over your feet (wide toed out stance)
- Take a big breath and then lower your hips and flex the knees until your shins contact the bar
- Look forward with your head
- Keep your chest up, begin driving through the heels to move the weight upward
- After the bar passes the knees aggressively pull the bar back, pulling your shoulder blades together as you drive your hips forward into the bar
- Lower the bar by bending at the hips and guiding it to the floor
- The bar path should be straight up and down in the pull and as you lower the bar

Sumo deadlift

- Stand in a wide stance, holding a plate forward of the body
- Switch back and forth from one side lunge to the other

Side to side lunge with plate

- Perform jumping squats on and off the plate

In out jumps on plate

- Hold a the dumbbells in front rack position and elevate both heels
- Sit your hips back and down into a squat
- Extend both legs to full hip extension

Front squat heels on plate

- Starting with dumbbell on ground
- From squat position pull dumbbell up toward your shoulders
- Toward the top of leg extension take the dumbbell overhead
- Lower the dumbbell back to ground and repeat 
- Work both sides

Squat to overhead

- Starting with the plate low between your legs in a squat position 
- Pull the plate up toward your shoulders
- Toward the top of leg extension take the rotate the plate overhead
- Lower the the plate back to starting position with control

Plate low to high

- Hold dumbbells by your sides
- Step one foot back and lower into a reverse lunge
- Extend both legs, returning to starting position
- Work both sides

Reverse lunge

- Hold a single dumbbell in front rack position
- Walk forward and backward while maintaining a half squatted position

Squat walk

- Work for time, distance, or calories
- Increase speed as comfortable

Assault bike (if not available please use regular bike for 10 min) 5 min 30 seconds fast 30 seconds slow (aka “rest”)

Assault bike

W1/D5: controlled legs

Becca

Jenna

Use to doing heavy weights this was so much more intense and my heart rate was up the whole time! Loved it

W1/D5: controlled legs

More workouts from Grace Noel