Name: Playbook - Kellen Milad - [LEVEL 2] Session #2: Lower Body Strength
Uploaded: 2023-10-29T21:15:30.543Z
Duration: 60 min
Description: [LEVEL 2] Session #2: Lower Body Strength

Niko

Travis

In this session, we're training lower body strength & mobility through squat variations .

• Maintain an upright torso, chest open & shoulders back 
• Sit down into the squat position, pause at the bottom. Avoid bouncing.
• If no slantboard available, use a plate underneath your heels.

Slantboard Squats

• Stand on the slantboard with good posture, weight aligned over heels
• Balance on one leg, stay upright as you knee bend and step down - knee moves forward.
• lower heel to touch the floor.
• If no slantboard available, stand on blocks or a stack of plates.

*15 reps each leg*

Slantboard Step Downs

• Set up a wide stance. Shift weight laterally and sit down into a squat.
• Maintain upright posture in the deep squat
• Strong core brace as you stand up and shift to the other side.
• Optional: finish the set by staying low and shifting from side to side.

Cossack Squats

• From standing. Step one leg back and across the midline of your body.
• Lower down into a Cross Squat so the knee of the back leg touches the outside of the opposite calf.
• Pause in the squat. Maintain long spine and shoulders back.
•Optional: expand range of motion to sit down.
• Rise up and step out. Repeat or switch sides.

Crossback Squats

Warm Up Series

• Lean back against the wall with feet set out in front of your body
•Use your shin muscles to pull your toes up towards your shins as far as you can 
• Slowly lower back down then repeat

Tibialis Raises

• The boot shown here is called “Monkey Feet” - alternatively you can hang a kb kn your foot or hold a dumbbell on top of your knee.

• Stand on a small platform with nearby support on the wall or rack
• Maintain upright posture & braced core.
• Powerfully drive knee upwards - keep standing leg straight & avoid flexing spine

*20 reps each side

Loaded Hip Flexion

EMOM - 2 reps per side EVERY MINUTE on the MINUTE for 8 rounds

Choose the variation that fits your current ability level.
•Low platform (partial ROM)
•Heel Lift - elevate heel with a book or weight plate.
•Stand on a plate or box

• Hold the weight at chest level
• Sit down actively pulling through the creases of your hip & ankles
• Work control in the eccentric (lowering).
• Brace your core and press hard into the ground to stand up.

[EMOM] Loaded Pistol Squats

EMOM - 3 reps EVERY MINUTE on the MINUTE for 8 rounds

• Choose your progression: partial ROM, floor, or deficit
• Lift onto balls of your feet
• Keep hips in full extension as you lower down - keep your upper body leaning back to maintain balance
• Stabilize the bottom position & stand back up

Optional: use additional support from wall or rack.

[EMOM] Advanced Toe Squats

• Hold a pair of dumbbells at your side. Step up a long split stance with front foot slightly elevated.
• Shift weight forward & down - push knee forward, extend back leg, keep torso upright. 
• Work for full ROM - hamstring covers calf. Your front heel may lift slightly.
• Push through the ball of the foot to return to start position.

*10 reps each side*

ATG Loaded Split Squats

• Set up a strong half kneeling position with back propped against the wall. 
• Keep your pelvis tucked forward and bottom ribs dropped.
• Breathe deeply into the stretch. Lean back to intensify. Hold for 90 seconds per side.

*2 minutes per side*

Wall Hip Flexor Stretch

• Knee Hand position to start, extend one leg out to the side.

• Maintain a long spine. Spread the floor with your legs to create the stretch. 

• Rock and reach to mobilize.

*Switch sides each minute*

Adductor Stretch

• Start in a Cross-legged Sit position or hook  top leg across the opposite knee for the Crossover stretch.

• Both positions are valuable hip openers. Spend time with the different variations.

• Lean forward in Cross Sit and work both sides.

• For Crossover Sit, hug your knee in towards your chest and elongate your spine. Feel the stretch in your glutes.

• Crossover Sit: Keep your front foot flexed and actively draw hip into socket for stability and to protect your knee.

*Switch cross every minute.*

Cross Sit / Cross Over Sit (stretch)

Stretch

[LEVEL 2] Session #2: Lower Body Strength

Marcus

Jake

I like your audio instruction but having the timer is good

Vicky

[LEVEL 1] Session #1: Pressing Strength

The warm up alone is amazing!  Using it as my daily dose every couple days!

Joel Price

[LEVEL 1] Session #2: Lower Body Strength

Matt

[LEVEL 1] Session #3: Pulling Strength

Rebekah

[LEVEL 1] Session #4: Lower Body Flexibility

[LEVEL 1] Session #5: Straight Arm Strength

Mary

[LEVEL 1] Session #6: Posterior Chain

Movements already feel more fluid with week 2. Great stuff!

Really enjoyed this workout! Looking forward to continuing and improving.

[LEVEL 2] Session #1: Pressing Strength

[LEVEL 2] Session #3: Pulling Strength

[LEVEL 2] Session #4: Lower Body Flexibility

Inverted hang pulls much much stronger this week. Hoping to progress on levers as well. Has always been a weakness of mine. Thanks, Kellen!

[LEVEL 2] Session #5: Straight Arm Strength

Hamstring curls feeling much better this go around (hammies still on fire 🔥)!

[LEVEL 2] Session #2: Lower Body Strength

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