Name: Playbook - Joshua Linn - P2/D1: Lower Body Power
Uploaded: 2023-01-08T23:05:50.303Z
Duration: 75 min
Description: P2/D1: Lower Body Power

This is the warm-up I’m providing for workouts and games. 

Dynamic warm-up is optional if you want
Everything is 10yds 
-High Knees
-Butt Kickers
-A Skips
-Shuffles
-Cross-Overs
-Karaoke
-Mario Skips (Cherry Pickers)
-Pogos
-Straight Leg Sprints
-Sprints
-1/2 Lateral Start Sprints

-Lower Leg
-Upper Leg
-Glute
-Back
-Chest

Foam Roll

-Roll the bottom of your feet out
-45 seconds per foot

Lacrosse Ball Roll

- 1/2kneeling stance
-Palm faces away from you
-As you come up your palm will rotate to your head
-When you get to the back, palm faces away again

3 reps each side

Shoulder CARs

- Lying on your side, legs straight
-Top leg, lift to 90 degrees
-Then rotate your leg to have the knee pointing toward the sky
-Once you do that rotate your knee and foot to you “ear”
-Hold, and lower behind the leg on the ground 
-bring back up and reverse the movements to the start

3 reps each side

Lying hip CARs

- Begin on your hands and knees
- Round your back and tuck your chin
- Arch your back and look forward

Cat/Cow

-Hands and knees starts
-Lift one like to the side and hold for 2-3 seconds
-Release to the floor

5 reps each side

Hip Lifts

-One leg straight out
-Bring your butt to your heel
-Hold 2-3 seconds
-Release, bring hips towards the floor
-Hold 2-3 seconds
-Repeat

5 reps each side

Laterial Rock

-Feet, knees, elbows, and hands all on the floor
-Crunch your core/arch your back
-Hold for 10 seconds

8pt Plank

- Start on your hands and knees 
- Elevate one arm and the opposite leg
- Tuck in both your elbow and your knee before extending back out
- Complete desired reps then repeat on the opposite side

10 reps each side

Bird Dog

-Hands and knees start
-Bring one shoulder towards the ground and the other arm bends to a push up like stance
-Head faces away from working shoulder on the ground
-Hold for 10 seconds and then switch sides

Shoulder Stretch

-Can be done without a band
-Lay on your side
-Shoulders are in straight line 
-Arms are straight out
-Legs bent at 90 degrees
-Top arm opens all the way around your body 
-Touch the floor behind you (if you can)
-Hold for 2-3 seconds and come back

5 reps each side

Banded T-Spine

- Lift your legs so your knees are directly over your hips
- Slowly lower one arm and extend opposite leg until they’re just above the floor
- Bring them back to the starting position 
- Repeat on the opposite side

10 reps per side

Dead Bug

-Keep arms at 90 degrees
-Arm closes to band will pull into the body
  -Pull with Shoulder, not hand
  -Keep wrist locked
-Arm farthest from the band is pulling away from body
  -Pull with shoulder, not hand
  -Keep wrist locked

10 reps per exercises
Make sure to have both shoulders do both movements

Banded Shoulder

-Arms straight against the wall
-Left arm will hit all 6 numbers on the right side of a clock (12,11,10,9,8,7,6) then back up to 12 
-Do that Twice
-When left arm is done then right arm does the right side of the clock (12,1,2,3,4,5,6) then back up to 12
-Do that twice

Each arm gets 24 reps

Band Clock

- Stand holding a band forward of your shoulders
- Pull your arms apart and back adding tension to the band
- Release and repeat

Band Pull Aparts

-1/2Kneeling stance
-Leg with knee on the ground will have the band around there upper hamstring area
-Should feel a little pull from the band on the hip flexor/groin area
-Relax and hold for 10 seconds each side

Hip Band

-Legs will be at 90 degrees
-You can use your hands for assistance if needed
-For the front leg you will try to lift it all off the ground and hold for 2-3 seconds before lowering. Do 10 reps
-Back leg, you will keep your foot on the ground but move your knee up and down for 10 reps
- Switch sides after you do each leg one time

90/90 Lifts

-Same stance as 90/90 Lifts
-Now you will sit up so your on both knees
-Hips come forwards, squeeze your glutes
-Slowly lower down
-Repeat, after 10 reps switch your legs and repeat

90/90

Warm-Up

-Similar to a skater jumps 
-Hop for distance
-Push the ground away again
-Quick time on the ground
-When you hop, land on your other leg but quickly rest to other leg and continue the hop

3 hops per leg = 6 hops

Lateral Hops

-Want to hold this form for 25-45seconds each leg
-activate your core and flutes the whole time
-to get my activation, try to pinch the floor. Your goal is to try and move your front foot back while moving your back foot forward

Lunge Iso Holds

-Space out 2 cones that are 10yds apart 
- Rest 45 seconds in between sets

10yd sprints

Train with Me P2/D1 Power

- Keep glutes and core engaged
- Drive through your heels
- Reach full extension

Trap Bar Deadlift

-Step to the side
-Squat down, as you come up push the floor away
-Engage flutes and core the whole time

Alternate Lateral Lunge

- Lower slowly on same side as dumbbell 
- While supporting yourself with opposite arm

Single Leg RDL

Left side plank
Right side plank
Toe touches
Repeat

-side closest to the floor is crunched up
-Squeeze your glutes
-Squeeze your core
-Stay in a straight line

Side Plank

-Keep lower part of your back connected to the ground
-Crunch up to touch your toes