Name: Playbook - Joe Walker - Extension, Rotation, SLS “Feed Out”- Stability
Uploaded: 2023-05-18T04:19:57.722Z
Duration: 45 min
Description: Extension, Rotation, SLS “Feed Out”- Stability

This workout is designed to improve propulsion “feed out” (extension, rotation, and single leg stance).

-Start by lying comfortably on your side with your hips and shoulders stacked on top of each other. Use a foam pad or rolled-up towel for neck support if desired.
-Bend your top leg and bring it toward your chest a little past 90 degrees and firmly grip it with your bottom hand. Drive bottom knee down and back, then reach down with your top hand and grab that ankle. If it’s too difficult to grab the ankle, use a towel or strap to hold and pull the leg backwards.
-Relax and inhale then, while exhaling slowly, rotate your top shoulder back and down toward the ground.
-Repeat for five to 10 breaths.

Brettzel

Lie on side with a miniband around thighs, just above knee. Keeping heels together pivot top thigh upwards while avoiding rotating hips backward. Next, lift top foot/ankle away from other side and in line with top thigh. Slowly straighten knee and draw leg up and backward at a 45 deg. angle.

Sidelying Clamshell to Skater

On all fours with miniband above knees. Slowly extend one leg while performing a rowing motion with the opposite arm. Keep torso stable and avoid rotating and/or arching back.

Quadruped Rowing Dog

On all fours with one leg out to the side in abduction and one arm behind your back. Inhale and slowly exhale as you rotate head, shoulders, and torso upward into rotation away from the abducted leg. Repeat.

Quadruped Thoracic Rotation w/ 1-Leg Hip Abduction

Sitting in a 90-90 shin box position. Slowly hinge forward at waist over front shin. Hold stretch for 3-6 seconds. Next, place forearm on ground in line with front hip and rotate torso “threading needle” underneath weight bearing arm. Next, place weight bearing forearm backward behind torso and reach overhead with opposite arm. Squeeze glutes to feel a stretch in hip flexor/quad of back leg.

Shin Box Series

Sitting in a 90-90 shin box position. Transition to an upright tall kneeling position. Reach backward/overhead as you activate your glutes.

90-90 Shinbox to Tall Kneel with Overhead Reach

Tall Kneeling with KB behind back. Engage glutes, stay tall and slowly rotate head and torso to one side and then repeat to other side. Avoid flaring ribs.

Tall Kneeling Kettlebell Behind Back Thoracic Rotation

In a half kneeling position, holding a kettlebell bottoms up by the handle. Lift kettlebell upward at a diagonal over front leg.

Half Kneeling Kettlebell Stability Lift

Standing on one leg in triple extension with opposite leg in triple flexion. Hold kettlebell bottoms up by handle and lift upward at a diagonal over flexed leg.

Extension, Rotation, SLS “Feed Out”- Stability

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