Name: Playbook - Jill Griffiths - 10/4/2023 - Wednesday Legs + Hips
Uploaded: 2024-05-02T15:06:43.815Z
Duration: 45 min
Description: 10/4/2023 - Wednesday Legs + Hips

Today we have some strength mixed with power. 

You’ll notice your heart rate shoot up at times.  Utilize your rests for deep breathing and recovery.

Follow this warm up to be ready for leg day

- Place your hands just outside the shoulders 
- Bend at the elbows to come down 
- Keep your core tight as you come down 
- Extend your arms engaging your chest as you come up

Modification: follow the above from kneeling position.

Push ups/Modified push ups

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

Working strength & power.

Get a smaller/bigger bench or box if needed.

Make sure you challenge yourself.

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

Barbell squat bench taps

- Stand a few inches in front of the box
- Press hips back, lower down and jump on top of the box
- Land softly on the box

Box jumps

Set 1: strength & power

Legs are wide and knees track over the toes.

- 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

-Keep a slight bend at the front knee
- Come straight down until your reach shin height 
- Pull back up

Dumbbell bulgarian split squat

- Extend arms and one leg out in front of you
-Hold one to foot
- Bend one knee, keeping chest high and eyes forward
- Hinge at the hips and lower your butt to sit on the bench
- Squeeze your glutes and drive through your heel to stand back up

Pistol squat *modifications shown (right)

Pistol squat *modifications shown (left)

Set 2: lunge work

Pay attention to hips. Keep them level and high.

- 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

- Place your upper back on the bench
- Push through your heel raising your hips 
- Engage your glutes at the top
- Work both sides

Single leg hip thrust

Set 3: glutes + hamstrings

So the teenager is definitely OPTIONAL! Lol

To complete a wall sit:
With your back against the wall lower down until your knees are at a 90 degree angle.

Keep your back glued to the wall and your hands off your legs.

Wall sit *weighted option

10/4/2023 - Wednesday Legs + Hips

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

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.

10/4/2023 - Wednesday Legs + Hips

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