Name: Playbook - Kellen Milad - BS [PHASE 1] Week 4 / Day 4: Lower Body
Uploaded: 2023-10-29T21:15:30.895Z
Duration: 60 min
Description: BS [PHASE 1] Week 4 / Day 4: Lower Body

Peter Kelly

Too much squat bounces in the squat series made finishing the workout with properly form very hard. I've scaled down the reps doing 10 squat bounces insteas of 20 and the workouts was still too intense

Riccardo

Danika

• Supine Hip Bridge, press the soles of your feet into the ground. Keep bottom ribs draw ndown, hips in full extension - glutes braced.
• Draw one knee in towards chest. Maintain the full hip bridge on one leg.
• Pause and switch sides.

Supine Hip Bridge March

Transition from ground sitting to half kneeling. 
• Rock back. Rock up with figure four legs.
• Shift your weight forward to transition to half kneeling.
• Sit back and switch your figure four legs

Figure Four Get Ups

1 minute on each leg.

• Keep your shoulders drawn back & core braced.
• Keep weight balanced on the entire sole of your foot.
• Allow your knee to flex slightly. Reach your free leg backwards.
• Touch the ground. Challenge yourself to reach at different angles.

Single Leg Ground Touches

A basic bodyweight squat can be expressed through all planes of motion and in many different angles. Vary your squats to provide a wider variety of stretch and mobility.

• Maintain long spine and upright chest as you sit between your hips
• Perform basic bilateral squat for several reps. Switch.
• Varied stance - wider, narrower, split, crossover.
• Varied foot placement - internal & external rotation.

Bodyweight Squats

Mobility Warm Up

• Start in a stable Single Leg Balance
• Draw your free leg back across your midline.
• Fall to the side, push off your standing leg + swing your free leg to carry you through the jump.
• Land softly on you free leg first and find stability. Repeat

Lateral Leg Swing Jumps

•Start in a low split squat with shoulders back and chest up.

•Shift your weight forward pressing the front foot into the ground for stability as you step forward.

•Use your hands for additional support

•Don’t move into pain. Modify the depth of the squat as needed.

Squat Walking

SuperSet #1

• Single-leg squat variation when your back leg is held behind you. Work to touch your back knee to the ground.

• Work within your active ROM. 

• Reach your arms forward for additional counterbalancing.

• Use a chair or PVC pipe for assistance in deepening the movement

Hover Single Leg Squats

Choose the variation that fits your current ability level.
•Bench Squat (partial ROM)
•Heel Lift - elevate heel with a book or weight plate.
•Standard 

• From standing, lift one leg in front and hold your arms out
• Sit down actively pulling through the creases of your hip & ankle .
• Work control in the eccentric (lowering).
• Brace your core and press hard into the ground to stand up.

Single Leg (Pistol) Squats

Squat Series

• Supine Lying with heels on a stability ball, suspension trainer, or furniture sliders.
• Bridge your hips - maintain a tucked pelvis and braced core. 
• Extend legs, curl heels to hips.

Bridge Hamstring Curls

Targets: posterior chain (hamstrings, adductors, glutes, back)
• Set up a wider-than-shoulder-width stance.
• Maintain strong legs with external rotation, long spine, anterior pelvic tilt.
• Hinge forward while keeping your back straight. Feel the deep stretch + strength in the posterior chain.
• Move mindfully & work within your current ROM.

Wide Stance Hip Hinge

SuperSet #2

• Set up a long stance with upright posture. Braced core. Stay in the ball of the back foot.
• Shift weight forward lowering into the front hip, allowing the back hip to fully extend.
• You may need to adjust the stance slightly. Keep your balance with a relatively even weight distribution front to back.
• Feel the compression of the front hip, stretch in the back hip.
• Press back up to middle. Perform all reps & switch sides.

Split Squats (bodyweight)

• Focus on keeping your spine long and shoulders back in your squat position.
• Stay low in your wide stance squat. Shift your weight from side to side. 
• Use your hands in contact with the ground for additional support. Pull your hips down to increase hip mobility.

Squat Lateral Shifting

• Start standing with feet together.
• Keep chest upright as you lower down into a squat on the balls of your feet
• Pause at the bottom or gently rock back and forth.
• Rise up to standing.
• Don't move into painful ranges of motion. 
• To progress: lean back and keep hips in full extension while going through the movement.

Toe Squats

This is a challenging movement, practice the different progressions. 

• From a kneeling position, lean your upper body back. 
• For greater strength & stretch, push your hips forward as you lean back
• See the progressions below and work this pattern different ways. Be mindful as you explore the full ROM.

Choose your variation and work within your active range of motion:
• Low Kneel / Flat Feet
• Low Kneel / Flexed Feet
• Tall Kneel / Flexed Feet
• Tall Kneel / Flat Feet

Kneeling Lean Backs

Finisher

• Place soles of feet together. Maintain long spine.
• Actively press feet together and/or pull knees down towards the ground.
• Move your feet closer to or further from your hips.
• Use pressure from hands or weights for additional stretch. Bolster hips if flexibility is limited.

Butterfly Sit (stretch)

• Set up a Side Bent Sit position with good posture. Hold for the allotted time.

• Hinge forward, twist, and reach at different angles. Maintain deep relaxed breathing

• Explore the position and emphasize the stretches that feel best for your body.

2 minutes each side

Side Bent Sit (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 side every minute*

Cross Sit / Cross Over Sit (stretch)

• Set up a strong half kneeling position with back toes tucked pressing into the ground + pelvis level.
• Use active strength to create the stretch in the back leg.
• Keep the tension and add movement - glide forward and back
• If possible, lift the back leg, active strength or hold with your hands

*3 minutes each side.*

Half Kneeling (stretch)

Stretch

BS [PHASE 1] Week 4 / Day 4: Lower Body

El mejor entrenamiento que he hecho! Recomendadísimo.

Matt

BS [PHASE 1] Session 1: Upper Body

The stretches ar the end were lovely after that workout 👍🏻😁

Juan

Rawi

BS [PHASE 1] Session 2: Lower Body

👍🏻👍🏻👍🏻👍🏻👍🏻👍🏻

Those scapular push-ups and dive push ups are tricky. It was for sure a fun one

Daniel

BS [PHASE 1] Session 3: Upper Body

Niko

Great workout! Had to do some modifications. 4 min stretches seemed too long though.

BS [PHASE 1] Session 4: Lower Body

Artur

BS [PHASE 1] Session 5: Upper Body

Craig

Kenny

BS [PHASE 1] Session 6: Lower Body

Tymothy

Maria Cristina Zago

BS [PHASE 1] Session 7: Upper Body

Litiana Lloyd

BS [PHASE 1] Session 8: Lower Body

Great workout, and quite difficult! I did the push up series right after the warm-up to make sure I will manage to complete them! Thanks for this

Xavier

BS [PHASE 1] Session 9: Upper Body

Sonia

Mala

BS [PHASE 1] Session 10: Lower Body

BS [PHASE 1] Week 3 / Day 3: Upper Body

Nice, had to split it to fit within my time schedule. Felt good!

BS [PHASE 1] Week 3 / Day 4: Lower Body

BS [PHASE 1] Week 4 / Day 1: Upper Body

Great work out. However, round 3 I think, are we supposed to do 2 sets of bridges?

BS [PHASE 1] Week 4 / Day 2: Lower Body

BS [PHASE 1] Week 4 / Day 3: Upper Body

Did not feel like doing anything today so took my time and now feel great! Thanks!

BS [PHASE 2] Week 1 / Day 1: Upper Body

Plyo at the beginning was brutal! Had to take it a little slow.

Travis

BS [PHASE 2] Week 1 / Day 2: Lower Body

Great, first crow balance achieved 👍👍👍

BS [PHASE 2] Week 1 / Day 3: Upper Body

Great! Plyo made my legs feel like jello!

BS [PHASE 2] Week 1 / Day 4: Lower Body

BS [PHASE 2] Week 2 / Day 1: Upper Body

Started in my usual way, but then added music to the workout and that transformed the moves into more expressive movement patterns and explored some different shapes within the sets.. super enjoyable!

BS [PHASE 2] Week 2 / Day 2: Lower Body

BS [PHASE 2] Week 2 / Day 3: Upper Body

Enjoyed that, I've got spaghetti for legs now 🤣

Great cardio from the plyo and the supersets and squat series were sneaky-challenging and fun.

Garrett

BS [PHASE 2] Week 2 / Day 4: Lower Body

Great workout. Sadly the offline download works only for half the exercises, and the next exercise tap is almost impossible to find...

BS [PHASE 1] Week 4 / Day 4: Lower Body

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