Name: Playbook - Joe Walker - Pillar Prep - Linear Acceleration
Uploaded: 2023-05-18T04:19:25.814Z
Duration: 10 min
Description: Pillar Prep - Linear Acceleration

-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 Lower 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

Pillar Prep - Linear Acceleration

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