Name: Playbook - Jess St John - Legs
Uploaded: 2023-12-13T15:49:49.552Z
Duration: 60 min
Description: Legs

Doriemm Lamberty

- Feet slightly further than hip width apart 
- Toes on a slight angle outward 
- Sit back and keep chest and head up 
- Bend at the hips and knees keeping knees in line with the path your toes create
- Get thighs parallel to the floor (or deeper)
- Make sure lower back doesn’t round at the bottom (stop before you get to this point)
- Stand up moving the entire body at once (ie make sure your chest isn’t dropping as your hips start to lift)

Bodyweight Squats

- Start with feet hip width apart
- Step forward with one foot giving yourself enough distance so that you will create 90° angles with your knees and hips when you lunge 
- Lower back knee just above the floor (back heel is elevated)
- Step feet together and alternate legs 
- Always keep feet hip width apart (imagine walking on railroad tracks, not a balance beam)

Body weight walking lunges

- Start on one leg and grab opposite shoe
- Lower bent knee to heel of the foot on the floor, leaning slightly forward to balance
- Keep weight spread throughout the foot on the floor, think of gripping the floor with your foot 
- Lean forward while keeping heel on ground to stand back up 
- At the top, release foot and extend it in front, squeezing your quads to keep it straight 
- Squat down while leaning forward to balance but don’t let your heel raise up 
- Stand back up 
- Reps are 3 of each on each side, for 3 rounds


To regress:
- Use a resistance band to assist (shown in video)
- Don’t hold leg in shrimp squat (essentially a lunge with knee coming into the ankle)
- Can replace the shrimp squat with a lunge 
- Can do each movement separately and do a single leg box squat instead of the pistol

See the bodyweight basics program for more pistol squat regressions

Shrimp squat to pistol squat

- Start in a lunge
- Explosively jump to a standing position switching feet (back foot is now in front)
- Jump back into a lunge on the same leg (feet switch again)
- Do all reps on both legs

Lunge Jacks

- Start sitting on knees 
- Jump to feet
- Immediately jump to box
- Step down and repeat
- Remember to use arms and lift through shoulders to maximize your power

Knee jump box jump

- Start in a split stance with your back foot on an elevated surface 
- Lower to a lunge 
- Jump up bringing your knee toward your chest 
- Land softly into your lunge

Explosive Bulgarian split squat jump

- Leg you’re standing on is on the edge of a box or bench
- Raise inside leg behind you and twist knee inward while tucking your hip under
- Keep weight centred over foot on the box
- Think of bringing your back knee to behind your front knee
- Bend front knee and extend other foot to the ground 
- Stand back up

Elevated dragon pistol squats

- Place heels/calves under a bar (padded to protect Achilles’ tendon), and mat under knees
- Lay on the floor and squeeze hamstrings and glutes to lift up your body (holding everything else tight), using arms to assist as needed
- Slowly lower upper body back to the floor

Assisted Nordic Hamstring Curls

- Sit against a wall with your legs and hips bent at 90 degrees
- Hold until failure

Legs

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