Name: Playbook - Kait & Martin - W2/D2 Lower Body: Contrast Training
Uploaded: 2022-05-11T04:17:54.629Z
Duration: 45 min
Description: W2/D2 Lower Body: Contrast Training

LeeAnn

Warm-Up:
Spinal Wave Unload
Thread The Needle
World's Greatest Stretch
Pigeon Stretch
Russian Baby Makers
Rollback Reaches

Activation:
TKE's
Banded Lateral Walks
3-Way Glute Activation

Workout:
1a. Elevated Reverse Lunge 
1b. Weighted Lunge Jumps
2a. KB Deadlifts (suitcase carry)
2b. Russian KB Swings
3a. Step Ups
3b. Reverse Lunge to Step Up Jumps
4a. Heel Elevated Squats 
4b. Wide to Close Plyo Squats

- Start on all fours, with arms stretched out on the floor
- Get into a loaded beast position
- Keep knees an inch off the ground
- Begin by push the hands into the ground and driving hips towards the ceiling
- Continue to unload through the spine and squeeze your glutes at the bottom of the movement
- Continue to squeeze shoulder blades together and drive chest and chin to ceiling
- Reverse movement back to starting position

Spinal Wave Unload

-Start in quadruped position, hips stacked on top of knees and shoulders stacked on top of wrists
-Begin by reaching through to either side and using the ground as an anchor to get deeper rotation on thoracic spine
-Bring the same arm back to the other side and reach with the elbow to create rotation on thoracic spine in the opposite direction
-Alternate L and R

Thread The Needle

- Start in a loaded beast position
- Begin movement by stepping into a deep lunge
- Keep the hand closest to the front leg, on the ground
- Lift opposite arm off the ground and rotate away while keeping your hips squared
- Return back to starting position
- Alternate sides

World’s Greatest Stretch

- Start in a loaded beast position
- Bring one leg forward, driving knee into the same side wrist 
- Once you feel comfortable in that position, release hands from ground and lift overhead to add a hip flexor stretch
- Return to starting position, alternate sides

Pigeon Stretch

- Begin the movement in a deep squat position with hands placed on the ground between your legs or holding on to your feet (not shown)
- Keeping your hands on the ground (or feet), start to push the hips to the ceiling and attempt to lock out the knees to stretch the hamstrings
- Return to starting position

Russian Baby Makers

- Start by sitting in a straddle position
- Roll back by actively engaging your abs and touching as far back as your body allows
- Continue by rolling forward into a straddle and reach through with your arms

Rollback Reaches

LB Warm-Up: Ultimate Athlete

- Place loop band above the knees
- With a staggered stance
- Let the knee of the back leg dip forward as your raise your heel off the ground
- Stabilizing with the front leg, drive the back knee into full extension
- Hold contraction
- Work both legs

TKE (Terminal Knee Extension)

- 10 each way
- Place band around your ankles
- Assume half squatted position
- Keep feet shoulder width apart and straight ahead
- Step laterally with one leg then catch up with the other
-Make sure to always lead the movement with the heel, do not let your feet rotate out

Banded Lateral Walks

-Begin by placing loop band around ankles
-Assume a slight squat position
-While one leg stabilizes, the other one will be going through 3 different movements
-Tap forward and return to middle
-Tap out to the side and return to middle
-Tap back and return to middle
-3 taps is 1 repetition
-Perform 10 repetitions on each side

Banded 3-Way Glute Activation

Lower Body Activation: Ultimate Athlete

- Begin by standing both feet on an elevated surface 
- Step one foot behind you and lower down until your front leg reaches 90 degrees and back knee hovers over the ground
- Press through the front foots heel to stand back up
- Drive opposite knee up to chest
- Complete desired reps then repeat on the opposite side

Deficit Kettlebell Reverse Lunges

- With a kettlebell in each hand held at your sides perform jumping lunges
- Repeat for desired reps

Kettlebell Jump Lunges

Circuit #1

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

Kettlebell Deadlifts

- Start with kettlebell on the ground in front of you
- With chest lifted and core engaged bend at the waist
- Lift KB off the ground allowing it to swing between your legs
- Drive your hips forward propelling KB forward and up
- Stopping just in front of the shoulders 
- Allow kettlebell to swing down and back between the legs
- Moving immediately into the next rep

Kettlebell Swings

Circuit #2

- Holding kettlebells at your sides, chest lifted and shoulders back
- Place foot up onto the box and push through your heel to stand up
- Bring the other leg up
- Step down and repeat 
- Work both sides

Kettlebell Step Ups

- From a standing position take one giant step back 
- Drop your back knee towards the floor until both legs are bent at 90 degrees
- Explosively lunge back into starting position
- Transition directly into step up jumps 
- Repeat movement from starting position successively into desired repetitions

Reverse Lunge to Step Up Jumps

Circuit #3

- Standing with your feet close, toed out and heels elevated
- Hold a single dumbbell in the goblet position
- Lower into the bottom of a squat
- Stand up to full extension

Heels Elevated Kettlebell Goblet Squat

- Perform jumping squats switching between narrow and wide stance each jump
- Each jump is 1 repetition

W2/D2 Lower Body: Contrast Training

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