Name: Playbook - Jill Griffiths - 10/25/2023 - Lower body & CORE
Uploaded: 2024-05-02T15:06:43.748Z
Duration: 50 min
Description: 10/25/2023 - Lower body & CORE

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.

We have a great leg day today.

Watch your form on the deadlifts! Flat back, tummy in tight and control the movement. 

Finishing the workout are calf raises.  Feel free to add weight to these movements if needed.

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

Go ahead and challenge the weight on the first set. 

Earn your weight with proper form! If you drop form drop weight.

- Begin with bar positioned on your upper back
- Brace your midline and keep your chest up
- Eyes forward as you lower, sitting back and down
- Reach parallel and push through your heels to come back up

Barbell back squat

Start seated on the bench.

Stand up off the bench, keeping chest high and feet firmly pressed into the ground.

With control lower back down to seated.

Seated to standing bench squats

Set 1: Quads & Glutes

Focus on stability and control.

Only add weight only if you can maintain form.

The idea is a slower, deeper lunge with a high knee for the first movement.  Then a quick step up for the second movement. 

Start with one foot on the bench and the other in a deep lunge.

-step up
-bring the knee up to a balanced position 

Weight is optional.

Second movement:
Quick step ups without the high knee.

Deep bench step ups to quick step ups (right) 8/8

Deep bench step ups to quick step ups (left) 8/8

Get in a v-sit position.

Hold wall ball in hands and lift feet *optional
Rotator wall ball side to side touching the ground each time.

*option is to use a dumbbell

Wall ball side to side (core)

Set 2: Step ups & CORE

Pay attention to hips. Keep them level and high.

- Start with the bar just above your feet
- Engage your lats
- Pull the bar up keeping a neutral spine 
- Reach full extension keeping your upper body tight

Deadlift (barbell or dumbell or weightless)

Perfect movement for runners! 

So a hip bridge lift with feet on the bench
While hips stay high lift on leg off the bench 

Repeat on the other side.

Bench bridge with leg lift (alternating)

- Lay on the ground with knees bent the soles of your feet together
- Come up and touch your feet
- Go back in a controlled motion 
- Engage your core

Butterfly sit up

Set 3: glutes + hamstrings + CORE

Strong hip muscles lead to stronger knees and more stability. 💪🏼

Lay down on your side with your elbow under your shoulder.

Bend your legs. Lift your hip up off the ground and as you do lift your top leg so that it opens up like a clam shell. 

Lower back down with control.

Clam shells 10/10

-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

Hip strength+ stability & CORE

This video shows three different moves.
Pay attention to workout to see which move you are doing.

Calf raise movements

10/25/2023 - Lower body & 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

10/15/2023 - Wednesday Leg & 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

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.

10/25/2023 - Lower body & CORE

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