Name: Playbook - Kait & Martin - W3/D4 Lower Body: Muscular Endurance
Uploaded: 2022-05-11T04:17:54.673Z
Duration: 45 min
Description: W3/D4 Lower Body: Muscular Endurance

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. Deadlifts
1b. Alternating Step Ups
1c. Lying Hamstring Curls
1d. Hamstring Walks
1e. Squat to Rotation
1f. Physioball Hamstring Curls
1g. Walking Lunges

- 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

- Hold kettlebell with arms extended in front of your body
- Begin by pushing hips up and back with a slight bend in the knees
- Think about keeping your spine “long and tall” as you begin to pull the weight from the ground
- Stand up and squeeze glutes at the top of the movement
- Continue to lowering phase by keeping slight bend in the knees and pushing the hips back
- Keep weight close to midline to avoid lower back strains

Kettlebell Deadlifts

- 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 Alt. Step Ups

- Anchor band to surface (tutorial in start page)
- Lie down the floor face down and place band around your heels, ankles flexed
- Bring your heels towards your glutes engaging your hamstrings
- Come back in a controlled motion
- Make sure your hips stay on the ground

Banded Hamstring Curls

- Begin in a glute bride position
- Walk the legs one by one until reaching full extension 
- Actively press the hips to ceiling as you go through the entire movement

Hamstring Walks

Squat Jump Rotations

- Lying on your back with your feet on physioball
- Press heels into physioball and activate your glutes and hamstrings 
- Actively bring your heels towards your glutes while pushing your hips towards the ceiling
- Return to starting position without letting your hips dip

Physioball Hamstring Curls

- Lunge forward alternating legs
- Keep front foot (working leg) flat on ground when pushing off the ground

W3/D4 Lower Body: Muscular Endurance

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