Name: Playbook - Joe Walker - Pillar Prep - Lateral Shuffling
Uploaded: 2023-05-18T04:19:25.845Z
Duration: 15 min
Description: Pillar Prep - Lateral Shuffling

This workout is designed to prepare the shoulders, hips, and torso for a lateral (change of direction) movement session

-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.

Pillar Prep - Lateral Shuffling

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