Name: Playbook - Jill Griffiths - MAY/MON - LEG day
Uploaded: 2024-05-02T15:06:43.636Z
Duration: 60 min
Description: MAY/MON - LEG day

Barbell hip thrust is the most difficult.

Karl Rasmussen

Barbell part is the hardest, but I am doing them. I am getting better. 😁

I increased the weight of the barbell workout by 10 pounds. 😅

This one takes a while but is a good combination.

Monday's we are focusing on healthy legs, knees and hips to get our body ready for the upcoming adventures this spring and summer.   

Enjoy this workout and always think about your form.  I'm always available to do a virtual one-on-one if you need any help with form or the workout.  Please never hesitate to reach out!

Enjoy!
Jill

Walking or easy jog

- Place band just above your knees
- Flex the hips to 45 degrees and the knees to approximately 90 degrees 
- Initiate the movement by abducting your top leg
- Push your knee away from the midline of your body                                                                                        
- Maintain contact between your feet throughout the movement
- Complete desired reps then repeat on the opposite side

Banded clamshells

Place the band right above your knees

Squat down and stay there.

As you step touch, watch in the mirror to make sure your knees are not turning inward at all. 

If they are use a lighter band.

Step touch band above knees

Hips & Glutes Warm up

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

- 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

Set 2: Quad and climbing focus

Use a slider or a rag. Watch knee the whole time to make sure it is not collapsing in. 

Start with rag under one foot.

-slide that foot back slowly and with control
- as you stand up feel the other glute contract to help return to beginning position.

*as you slide the foot back make sure your knee is not moving inward. The purpose of this movement is to create stability and strength in the glutes and hips

Reverse lunge with sliders

- 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

Set 3: Slides & thrusts

Do these two movements back to back. 

You can also do seated to standing front squats if you prefer.

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

- 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

Set 4: Squats - I LOVE THIS SET *rep increase

- Jump rope with the rope passing under your feet once each jump

Jump rope

Spend the time stretching!
It will benefit your rang of motion and mobility tremendously.

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)

Wide leg stretching

Lying down quad stretch

1- place foot up against wall
2- lean hips forward toward wall to get deeper into calf
3- repeat on other leg

Calf Stretch

Leg day stretch

MAY/MON - LEG day

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

Saturday is adventure day!

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

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.

MAY/MON - LEG day

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