Name: Playbook - Jill Griffiths - 11/8/2023 - Lower body PUSH
Uploaded: 2024-05-02T15:06:43.706Z
Duration: 50 min
Description: 11/8/2023 - Lower body PUSH

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

- 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.

- 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

Hold one dumbbell in your right hand.
Step up with your right leg
Lower back down but keep foot on bench

Single leg weighted bench step ups (10/10)

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

Set 1: Quad work

Focus on stability and control.

Only add weight only if you can maintain form.

- Elevate heels onto a weight plate
- Hold a single dumbbell in the goblet position
- Lower into the bottom of a squat
- Stand up to full extension

Slow this movement down.

Dumbbell heels elevated goblet squat *4 ct

One leg steps behind the other leg and completes a deep lunge.

The front knee and foot should be facing forward.

Cross back lunges (10/10)

This is a POWER movement!

Squat low and touch your hands to the ground, as you push back up, push hard into the feet as you jump off the floor to make a STAR is the air.

Star jumps

Set 2: Lunges & Power

On the single leg hip thrusts, don’t let your hips drop, keep them 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)

- 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 (10/10)

Set 3: glutes + hamstrings

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

Stranded on a bench or something elevated, stabilize your standing foot while lowering your other foot down to the ground until you touch your heel. Raise back up.

Heel drive (8/8)

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

Resistance band step touch

Hip strength+ stability

11/8/2023 - Lower body PUSH

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

11/7/2023- 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.

11/8/2023 - Lower body PUSH

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