Name: Playbook - Joe Walker - Acceleration - Level 1
Uploaded: 2023-05-18T04:19:25.799Z
Duration: 30 min
Description: Acceleration - Level 1

This program is designed for beginners and/or those individuals transitioning from rehab or an injury back to movement skills. This is a non impact pillar prep and movement prep workout.

-Lay on the floor with your feet flat and knees bent.
- Raise one leg off of the ground, pulling the knee to your chest. This will be your starting position.
- Execute the movement by driving through the heel, extending your hip upward and raising your glutes off of the ground.
- Extend as far as possible, pause and then return to the starting position

Single Leg Glute Bridge

-Lie on your back, arms out to the side with palms facing up
-Raise both legs up keeping knees straight
-Slowly lower one leg, keeping core engaged (ribs anchored to abs
-Return leg to starting position and repeat with opposition leg

Leg Lowering

-Lie on back holding Kettlebell in armbar position with shoulder packed
-Lift same side leg into triple flexion (hip flexion, knee flexion, and ankle dorsiflexion). Hold position keeping core engaged
-Lift opposite leg straight up in the air 
-Return to starting position

Supine Kettlebell Armbar Triple Flexion w/ SLR

-Start on all fours with hands under shoulders and knees under hips
-Perform single arm row by flexing elbow and drawing arm upward while simultaneously extending opposite hip and knee
-Return to start and repeat with opposite arm and leg

Rowing Dog

-Start in short kneeling position sitting on heels with tall posture 
-Slowly push up to tall kneeling by extending knees and hips. Keep glutes and core engaged
-Next, transition quickly to a half kneeling position while maintaining stable posture. 
-Return to starting position and repeat with opposite side

Kneel to Acceleration Half Kneel

-Start standing with kettlebell in one hand in bottoms up rack position with elbow drawn down into rib cage.
-Place opposite leg up onto box, step, or chair so that thigh is parallel to ground
-Maintain tall upright posture, lift foot off surface, and hold for desired time

Standing Hip Flexion w/ Kettlebell Bottoms Up Hold

-Assume an athletic base position with chest directly over knee over ankle. Keep spine flat
-Keeping big toe of foot down, slowly push out again band, rotating thigh outward
-Keep torso and opposite leg stable
-Repeat for desired reps on one side, then desired reps on opposite side, then desired reps with both sides simultaneously

Base Position - MiniBand External Hip Rotation

-Stand tall with MiniBand placed around the thighs just above the knees with tension maintained on the band
-Take small alternating steps forward, keeping tension on the band

Standing Straight Leg MiniBand Linear Walk Forward

-Stand tall with MiniBand placed around the thighs just above the knees with tension maintained on the band
-Take small alternating steps backward, keeping tension on the band

Standing Straight Leg MiniBand Linear Walk Backward

-Assume athletic base position with chest over knees over ankles and MiniBand placed around the thighs just above the knees with tension maintained on the band
-Take small alternating steps forward, keeping tension on the band
-Avoid waddling

Base Position MiniBand Forward Walk

-Assume athletic base position with chest over knees over ankles and MiniBand placed around the thighs just above the knees with tension maintained on the band
-Take small alternating steps backward, keeping tension on the band
-Avoid waddling

Base Position MiniBand Backward Walk

-Stand tall with MiniBand placed around feet 
-Drive knee and ankle upwards performing hip flexion, knee flexion, and ankle dorsiflexion
-Maintain tall posture and return to start

Standing MiniBand Resisted Hip Flexion

-Standing on one leg, slowly squat down and grasp opposite knee
-While maintaining grasp on knee, stand up tall bringing knee towards chest
-Take a step forward and repeat with opposite side

Dynamic Flexibility Knee Hug

-Stand tall, imagine one foot is glued to the floor, and your rear foot is an airplane taking off.
- The height of your rear foot determines how low your chest goes.
- Only go as low as you can without rounding in your lower back
-Take a step forward and repeat with opposite leg

Dynamic Flexibility Inverted Hamstrings Stretch

-Starting in high plank position (top of push-up)
-Walk feet towards hands driving heels toward ground and hinging through hips
-Keep spine neutral and only go as far as you can until stretch is felt on back of thighs and lower legs
-Walk hands back out to starting position and repeat

Dynamic Flexibility Handwalks

-Start standing tall
-Take a step backwards with one leg allowing knee to bend towards ground (performing reverse lunge) 
-Raise opposite hand and activate glutes by tucking tailbone 
-Push through the ground with front foot and return to starting position 
-Repeat with opposite side

Dynamic Flexibility Reverse Lunge w/ Overhead Reach

-Start standing tall
-Grasp shin of one leg and pull heel towards butt
-Activate glutes and keep tailbone tucked as you raise the opposite hand 
-Take a step forward and repeat with opposite side

Dynamic Flexibility Quadriceps Stretch

-Start standing 
-Place one hand palm facing upward on the outside of same side knee while grasping shin palm facing down with opposite hand
-Pull knee upward towards opposite side chest as you stand tall

Acceleration - Level 1

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