Name: Playbook - Jess St John - W1/D3 Lower Body
Uploaded: 2023-12-13T15:49:49.552Z
Duration: 60 min
Description: W1/D3 Lower Body

Briana

Pretty good leg burn on that last wallsit 😅

Flore Emonnot

This is your lower body workout for the Bodyweight Beginner program. Learn the fundamentals and strengthen your lower body movements to set yourself up for success in your calisthenics journey. Small changes will be made throughout the four weeks so pay close attention!

Start with the regression to focus on quality form and progress to free standing when it feels natural 

- Stand up tall with feet slightly further than hip width apart
- Angle toes out very slightly 
- Keep weight in heels, chest up, eyes forward
- Shift hips backwards and downwards to lower legs parallel to the floor or lower
- Keep knees in line with toes on the way down and as you stand up 
- Feet are flat on the floor throughout the movement 

For the regression, same as above but hold on to a post for balance and to allow more depth. Rely on your hands as little as possible.

Bodyweight Squat

Start with regression and take it into the reverse lunge when the lunge position feels natural

- Start with feet hip width apart 
- Take a long step backwards 
- Feet should not move side to side (imagine standing on train tracks and as you step back your foot stays on the same rail)
- Bend both knees to 90° 
- Back knee lowers to floor directly under hip
- Grip the floor with your front foot
- Don’t let front knee travel forward over the toe 

Do all 12 reps on one side and then the other, rest after completing both sides

Body weight lunges

Start with the regression and add in reps of the progression as you build strength 

- Stand with back facing box or bench 
- Keep weight on one leg
- Extend the other leg in front squeezing your quad (top of your thigh)
- Slowly squat to sit on box and stand up 

Complete all 10 reps on each side before resting

Pro-tip: if you’re stuck between the regression and progression, squat down with your foot off the ground and place your heel on the floor to stand up

Single Leg Box Squat

- Stand with one foot on the bench
- Keep all your weight in the foot on the bench as you lower other foot to the ground
- Keep entire foot on the bench (don’t let heel lift up)
- Imagine dipping your toe in a pool and not wanting to fall in
- Go as slow as possible 

Complete 8 reps on each side before taking a rest

Single Leg Bench Step Down

- Sit on heels 
- Squeeze glutes to lift up hips 
- Stand up with one leg at a time finishing in a squat position (do not fully stand up)
- Step back down to knees and sit on heels
- Alternate legs you start with

Reps are total

Knees to Squat (Stepping)

- Hold a post or wall for support
- Keep hips tucked under
- Raise on leg parallel to the floor and lower back down with control 
- Squeeze quads (top of thigh), to keep leg straight

Complete all reps on each side before resting

Standing Leg Raise

- Push through the balls of your feet
- Engage your calves 
- Go up quickly, lower down slowly

Calf Raise

- Sit against a wall with your legs and hips bent at 90 degrees as if you are in a chair
- Push through the heels 
- Hold for time

Wall Sit

W1/D3 Lower Body

Awesome! 
Note to self : did 5rep for bar hang, 15 mountain climbers and 20 shoulder taps.
🔥🔥

Gerlie

Tough due to it being workout number 3 of the day but overall not too bad

Nice! Struggle with the grip though for tucked exercise. Is there a way to improve it so it becomes stronger? Thanks!

Dasha

W1/D1 Core

To me the videos goes a little bit to fast. I like to watch like in a slow motion but I can't and time couldn't find a pause button. But, overall I like it. You can track while the timer is on, which is awesome since not all the apps have that.

Yarid

Laurent

Although I gave it my best some exercises were still impossible for me like the grip changes.

W1/D3 Lower Body

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