Name: Playbook - Joe Walker - Lateral Shuffling - Level 1
Uploaded: 2023-05-18T04:19:25.839Z
Duration: 45 min
Description: Lateral Shuffling - Level 1

This workout is designed for beginners and/or individuals transitioning from rehab or an injury back to lateral movement skills.

-Begin sitting on one hip. -Bottom hip and knee bent to 90 degrees, top leg extended in straight line from body. -Press upper body toward floor, spread arms as wide as possible, trying to get both shoulder flat on ground while keeping hips stacked.
-Slowly extend and then flex bottom knee

Brettzel 2.0

-Starting on all fours
-Slowly raise opposite arm and leg out to the side keeping elbow and knee flexed
-Maintain a flat back (neutral spine)
-For a greater challenge extend elbow and knee straightening both limbs once in line with torso

Quadruped Gecko

-Lie on side with knees/hips flexed and resting on forearm with shoulder packed down away from ear
-Press down into the ground with outside of thigh and forearm raising up to a side plank 
-Slowly hinge at the hips and lower down to 1 inch from ground as you reach out in opposite direction with opposite arm
-Repeat

DNS Star Pattern

-Start half kneeling with one leg out to the side 
-Hold kettlebell behind back and drive shoulders downward keeping ribs connected to abs
-Shift weight slowly towards outside leg. Hold 3-5 seconds and repeat

Half Kneeling Kettlebell Behind Back Hip Adductor Stretch

-Stand with your feet wider than shoulder width, at about the same stance you would set up for a sumo deadlift.
-Hold kettlebell up to chest in goblet position
-Shift your weight into one foot, while simultaneously picking up your opposite toes 
-Descend into a deep lateral lunge, focusing on sitting down instead of pushing your hips back, making sure to keep your foot fully planted, and your opposite leg completely straight. Your chest should remain upright with the hips down
-When ready, drive through the foot, going over to your opposite side and finishing the rep on that side.

Cossack Squat

-Place miniband around thighs above knees
-Stand on one leg with chest over knee over ankle
-Extend opposite leg backward at a 45 deg. angle
-Keep weight on front leg with thigh stable and pushing against tension of resistance band.
-Return extended leg to the start and repeat

Single Leg Skaters

-Stand tall with miniband placed around thighs above knees
-Keep legs slightly wider than shoulder width with tension maintained on hand
-Take small steps toward one side, avoiding waddling
-Repeat to opposite side

Straight Leg MiniBand Walk

-Start in athletic base position with chest over knee over ankle and MiniBand place above knees 
-Take small steps toward one side, maintaining athletic base position and avoid waddling
-Repeat to opposite side

Lateral Bent Knee MiniBand Walks

-Place MiniBand Above Knees
-Adopt a hip-width stance with the feet turned out as needed.
- Descend by flexing the knees, refraining from moving the hips back as much as possible. This requires that the knees travel forward. Ensure that they stay align with the feet. The goal is to keep the torso as upright as possible.
- Continue all the way down. At the moment the upper legs contact the lower legs reverse the motion, driving upward

MiniBand BW Squats

-Starting tall, take a big step out to the side 
-Shift over to the step side as you bend at the hip and knee.
-Keep opposite leg straight 
-Stretch should be felt on inside of straight leg
-Push away from the ground with flexed leg and drive back up to standing tall. 
-Rotate around 180 degrees and repeat on opposite side

Dynamic Flexibility Lateral Lunge

-Standing tall, grab the outside of one knee with same side hand
-Grab ankle with opposite hand and stall tall into leg cradle position
-Take a step forward and repeat on opposite side

Dynamic Flexibility Leg Cradle

-Start in high plank position 
-Slowly walk feet towards hands, hinging at waist and keeping back flat
-Drive heels towards ground
-Walks hands back out away from feet and repeat

Dynamic Flexibility Walk Outs

-Take a step out with one leg into a lunge position
-Hinge forward at waist place opposite hand down on the ground 
-Reach with same side elbow towards the instep of the forward foot
-Rotate head, shoulders, and torso upward following your same side hand with your eyes
-Push away from the ground back up
to standing and repeat

Elbow to Instep

-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 on opposite side

Lateral Shuffling - Level 1

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