Name: Playbook - Jess St John - W4/D3 Lower Body
Uploaded: 2023-12-13T15:49:49.613Z
Duration: 60 min
Description: W4/D3 Lower Body

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!

- Push your hips back and keep your chest up as you come down
- Lower to bottom of a squat and pause 
- Stand up out of squat and repeat

Pause Squat

- Cross one leg back behind the other 
- Bring your knee down until it reaches 90 degrees
- Push through your front leg to bring your back leg forward to starting position 

Complete all reps on each side before resting

Curtsy Lunge

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 beside a box or bench 
- Slowly shift all weight to the foot on the box
- Do not jump off of foot on floor
- Step up to full extension
- Keep your chest up, can reach forward for balance 

Pro-tip: higher boxes are more challenging. Start as low as you need and challenge yourself with higher boxes as you get stronger

Complete all reps on each side before resting

Box Step Up

- 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)

- Sit on floor with legs extended and hands behind you 
- Keep core engaged
- Squeeze quads (top of thigh) to keep leg straight as you raise it off the floor and lower it back down 

To progress: start with the first video and switch to the progression once you can do the leg raises without cramping in the quads.

Note: the closer your hands are to your feet, the harder it gets.

Pro-tip: stretch out quads between sets to help with cramping

Seated Leg Raises

- Push through the balls of your feet
- Drive heels up quickly and lower slowly 
- Add in variations on your second and third sets
- Frog: toes apart, heels together
- Pigeon: toes together, heels apart

Calf Raise Variations

- Sit against wall with knees and hips bent at 90°
- Extend one leg
- Progression: top of extended leg is in line with bent leg
Regression: extended leg leaves heel on floor 

Start with the regression. After you can hold it for 20-30 seconds, witch to the progression.

Complete max time on each leg before resting

Single Leg Wall Sit

W4/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.

W4/D3 Lower Body

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