Name: Playbook - Joshua Linn - P2/D3 Lower Body Hypertrophy
Uploaded: 2023-01-08T23:06:03.501Z
Duration: 75 min
Description: P2/D3 Lower Body Hypertrophy

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

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

10yd sprints

-DB or KB
-A normal squat with your heels on a plate 
-Want straight arms (Think of Farmer Carry)
-Squat all the way down (Butt to Heels)
-When you come up, hips come forward to engage butt (squeeze) and crunch the core

Incline Heel Squat with Straight Arms

- With a kettlebell in each hand outside your legs 
- Perform a deadlift with the kettlebells
- Repeat for desired reps

DB/KB deadlifts

- Begin with a dumbbell in each hand and feet hip width apart
- Lower dumbbell down to mid shin level while straightening your leg behind you
- Lift dumbbell back up while bringing your knee in front of you bent to 90 degrees
* Work both sides

Dumbbell RDL into knee lift

- Keep your chest up and hold dumbbells at your sides
- Step back and bring your knee down until both legs are at 90 degrees
-Step back up to start
- Repeat (ignore knee drive. Just lunges)

8 per side = 16 total Lunges

Dumbbell Reverse Lunges

-A plank but with a crunch 
-You will have a little round in the back 
-The trick here is to pull your elbows down towards your knees and your toes picking forward to your head
-Engage your core by crunching and squeeze your butt

RKC Plank

- Lying face down on the ground, arms and legs extended
- Raise both your arms and your legs 
- Engaging your glutes as you lift
- Pause at the top (hold)
- Lower back to starting position