Name: Playbook - Kellen Milad - Session 2: Lower Body
Uploaded: 2023-10-29T21:15:30.357Z
Duration: 45 min
Description: Session 2: Lower Body

In session 2, we're working lower body strength & mobility.

• Active Side Sit position - long spine, front leg gripping the ground
• Sweep back leg forward. 
• Rock back to your hips, switch leg position
• Wrap your straight leg back behind you. 
• Build momentum and speed. Add forward folds for stretch.

Side Sit Hip Switches

• Start in a low kneeling position. Rise up to tall kneeling & subtly shift weight.

• Step one leg forward to half kneeling. Shift weight forward into the stretch.

• Avoid overextending the spine. Keep back glute engaged for an active hip flexor stretch.

• For greater mobilizations. Step out at different angles and add reaching / rotating.

Half Kneeling Step Outs

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

While balancing on one leg, hinge at the hips to pick up a small object. Stand. Hinge and set the object down in a new spot. Repeat 2 min per leg.

Balancing Pick Ups

Dynamic Warm Up

• Lie on your back with your heels set on a top of a chair or bench
• Keep your core braced with lower pressed to the ground. 
• With feet flexed, press heels into the bench and drive hips upward.
• Keep tension in your hamstrings and glutes as you lower down.
• Progression: Single-Leg variation

Supine Hip Bridge

12 reps each side.

• Lie on side, knees stacked with a forearm support.
• Press your hips forward and lift off the ground. 
• Lift your top leg and pause.
• Complete a set of lifts then hold. Sweep your top leg forward and back for 5 cycles.

Side Bridge

• Position the band just above your knees.
• Keep shoulders back & core braced.
• Slightly sink down into your hips and take long side steps or diagonal steps.

Glute Band Walks

SuperSet A

8 reps per side
• 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.

Loaded Split Squats

8 reps per side.
• Hold the weight securely at chest height or at your sides.
• Maintain braced core and good posture.
• Lean forward shifting weight to the front leg. Press through the platform to step up
• Avoid jumping from the back leg as much as possible.
• Center your weight over the platform and control your descent.

Loaded Step Ups

SuperSet B

• Position heels atop a weight plate. Hold the weight at chest height.
• Brace your core and sit down into your hips
• Hip creases should break the plane of your knees.
• Bring your elbows to touch inside your knees.
• Keep your torso upright & core braced. Stand up tall & proud.

Heel Lift Goblet Squat

• Place your back against the wall, slide down to 90 degrees.
• Hold a weight plate on your lap or at your chest.
• Hold for time

Weighted Wall Sit Hold

• 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.

*Perform 20 shifts*

Squat Lateral Shifting

Series C

• Start in Half Kneeling with pelvis tucked, back foot pressing into the ground, and back glute engaged to created the hip flexor stretch.

• Glide forward to lengthen the stretch at the back leg.

• Sit back and all the front leg to extend for the Half Split. Keep your spine long, quad engaged, and toes pointed or pulled back for different stretches.

• Move between these positions for the allotted time. Use a blend of active and passive stretching strategies - isometric contraction & relaxation. 

*2 minutes each side.*

Half Kneel / Half Split 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.

*Switch sides every minute.*

Side Sit (stretch)

Stretch

Session 2: Lower Body

Kelli Longsine

Juan

Nice! Love the mobility before and after!! I need this!

Colton

Session 1: Upper Body

Man oh man….lol, humbling. It’s obvious that I’ve taken a break from training, still inspires me by being fun. Thanks for the mobility portion!

Session 2: Lower Body

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