Name: Playbook - Jill Griffiths - 10/15/2023 - Wednesday Leg & Core
Uploaded: 2024-05-02T15:06:43.691Z
Duration: 45 min
Description: 10/15/2023 - Wednesday Leg & Core

Focusing on strength and power this week!

Follow this warm up to be ready for leg day

Put a band around you calves.
Step touch side to side.

Resistance band step touch

- Hands behind head
- Lower down to a low squat position and then stand back up.

Air squats

Lower down in a deep squat with elbows pressing against inner knee area.
As you extend the legs, let the head drop down and touch the floor with your hands.

Deep squat to straight legs

- Standing straight holding onto a stationary object
- With feet hip width apart
- Swing one leg forward and backward in a single movement 
- Switch sides and repeat

Forward leg swings (each)

Get down into a wide squat.
With elbows pressing into the inner knee area, gently lean side to side.

Wide squat hip opener

Push your hips back as you move to one side for a side lunge stretch. 
Toes and pointing the same direction as your knee as

Side lunge stretch (each)

Leg day warm up

Since legs are getting taxed during cardio todays workout is more of a maintenance and mobility workout.

- Stack your shoulders hips and heels over each other
- Don't allow yourself to lean forward, keep your chin and eyes up
- Sit your hips back and down until you reach parallel 
- Push through your heels to stand up

Barbell front squat

With barbell on your back.
Lower down until your bottom barley touches the bench, then stand back up.

Barbell squat bench taps

Standing tall, extend on leg out to the side and hold.

Flex your foot, and keep body up tall.

Isometric hip abduction (do each side)

Set 1: Squats and iso

- Support upper back on a bench and the barbell across your hips
- With both knees bent to 90 degrees 
- Lower your glutes to the floor and press back up to starting

Barbell hip thrusts

-Get in plank position with hands directly underneath shoulders.
-keeping core engaged lower both knees down to tap the floor and then straighten legs again as you squeeze your quads tight. 

Keep a strong upper body and core engaged. The whole movement.

Plank knee taps

Bring one leg forward.
Foot is directly underneath the knee.
Try to straighten the back leg as you hold and breathe.

Runners lunge (each leg)

Set 2: hip thrust

- Start with the barbell on your upper back
- Step back with the first foot and lower down until knees are 90 degrees
- Repeat on the opposite side

Barbell reverse lunges (alternating)

With hands on hips, find something to hop over.

A line in the cement or a pencil is perfect.
Hop with one leg side to side for the amount of reps shown, then do the other foot.

1 legged hop side to side (each leg)

Lay flat on ground.
Draw core in.
Hands are above head.
Lift hands and feet at the same time and touch together at the top.

Control the movement.

V ups (flat)

Set 3: Lunges, agility & core

- Lying on your back with legs straight and heels on top of stability ball
- Raise your hips so your body is straight
- Roll the ball towards you by bending your knees
- Roll the ball back out by straightening your legs

Hamstring ball roll ins

10/15/2023 - Wednesday Leg & Core

Karl Rasmussen

Today's adventure was a 51 mile bike ride up Provo canyon.

Saturday is adventure day!

The first day of a new workout is always the hardest. Thanks for helping me! 🏋️‍♀️

MAY/WED - Back & Biceps PLUS

AMRAP is a challenge! I was able to do 5.5 rounds. I did 6 sets of 15 push-ups! I am going to have to build up to 2 minute dead hang.

MAY/FRI - Full Body Challenge

I did this one camping using bands. It was probably pretty funny to watch 😅

Katie

Barbell hip thrust is the most difficult.

MAY/MON - LEG day

I changed to go on a bike ride, and then it started to rain. 🌧 I changed again and went to the gym and used a spin bike.

MAY/THUR - Steady State Cardio & Core/stretch

MAY/TUES - Endurance, Chest, Tri's & Grip

This one is difficult, but I think it is one of my favorites. 😅

FEB/MON - upper body PLUS

I still hate the bar hangs, but I am doing them.

I like this one. Good cardio and strength training.

FEB/THUR - Cardio, core&grip

Nida

Jan/Monday’s Chest/tri’s

Friday Flush & core

We need to work on barbell work. I am not really comfortable with these workouts

Jill Wiseman Wilkins

Wednesday Leg & Core

We need to figure out how I can get stronger 💪 so I can do pull-ups.

10/17/2023 - Chest/Back, Shoulders&Core

10/16/2023 - Thursday run/bike & grip

10/14/2023: Tuesday Cardio & CORE

10/13/2023 - Monday upper body & abs

11/10/2023 - Friday Full Body!

45 minutes elliptical. 30 pound dumbbells around AF Rec center track and then 25 pound dumbbells.

11/9/2023: Thursday Cardio & GRIP

11/8/2023 - Lower body PUSH

11/7/2023- Tuesday Cardio of choice and CORE

11/6/2023 Monday bi/tri & conditioning

11/2/2023: Thursday Cardio & GRIP

11/1/2023 - post 🎃 LEG day

10/31/2023- Tuesday Cardio intensity & stretching

10/30/2023 Monday Upper Body & conditioning

20 mile bike ride with a couple of friends.

10/28/2023- Saturday is adventure day

This one was not easy. I need to work  on not tipping the bar bells over.😁

Good I have been stuck in a rut doing the same exercises. This helped me change things up.

10/27/2023 - Friday chest + back + stretching

10/26/2023: Steady state cardio & GRIP

Great. I did make some modifications due to knee issues. It is important to me to build strength to avoid knee replacement for as long as possible.

10/25/2023 - Lower body & CORE

10/24/2023- Tuesday Cardio intensity & stretching

We need to work on bar work! 
Lobster toe touches were also difficult. 
I had to modify box jumps to use a box instead of a bench. I tried the bench several times.

10/15/2023 - Wednesday Leg & Core

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