Name: Playbook - Klabera Komini - W3/D4 Lower Body
Uploaded: 2024-12-30T10:42:07.062Z
Duration: 60 min
Description: W3/D4 Lower Body

Bridget

Today is a lower body focus day with a core finisher. We start with 2 mobility exercises followed by the first superset. 
The rest of the programming today goes as follow:

1 mobility 
1 superset - 3 rounds 

Finish with a core superset. ENJOY!

Dynamic hamstring stretch

- start with one leg in front at 90 degrees
- extend opposite leg straight back 
- both hands are on the INSIDE of the front knee
- gently tap and extend the back knee 
- keep back nice and flat!

Spider-Man Lunge

Warm up

Staggered DL - reverse lunge

RFE Goblet Squat

Superset 1

Active hip hinge

1 full set = both sides on single leg work

Alternating curtesy lunge

-Stand with your feet shoulder width apart and knees slightly bent and raise one leg off the floor- Hinge at your hips, and lower your torso until it’s almost parallel to the floor- Tap the floor and lift back up engaging your glutes

Dumbbell single leg RDL

Superset 2

- start in the 90/90 position
- keep a flat back and bring arms behind you 
- keep shoulders pulled down
- slowly rock between 90/90 on each side

Rocking 90/90

Squat down to the bench 
Shift weight to one foot and push upwards on one leg for the way up. 

Keep foot fully flat to floor!

Squat - single leg squat - drill

Grab a medium weight dumbbell 
Hold it straight out in front of  your navel for stability 
Lift one leg slightly off the floor 
Lower hips back like you are sitting in a chair until glutes find the box 
Push through standing leg to stand up on one leg

Weighted Single leg squat - assisted

Superset 3

- Begin on your hands and knees
- Round your back and tuck your chin (exhale)
- Arch your back and look forward (inhale)
- Move slowly :)

Cat cow

- start in a lying position
- lift your hips to the ceiling
- come back to starting position
- lower one leg and reach for opposite foot
- alternate each time

Hip lift - cross reach

- Start in boat pose
- Brace your core and lower one heel to the floor at a time 
- Slow and controlled, moving only the heel

Boat pose - heel taps

Superset 4

W3/D4 Lower Body

Great! Loved the mobility for upper body, mine is tighttttt

I really like it! Today is my first day, and I feel this will work for me.

Yuri

Mariana

W1/D1  Upper Body

W1/D2 Active Recovery

Great! Surprisingly sweaty! When an exercise says 12 reps of renegade rows does that mean 12 with each arm or 6 with each arm for 12 total? I’m on four-week strength, day 3.

Julia

Vraiment super application ! Exo parfait pour le patin et qualitatif !

Mathilde

W1/D3 Full Body

Who’s got two thumbs and is going to have a sore butt tomorrow? 👍👍

Not sure how I'm going to manage skating tomorrow after that leg and core workout, but good motivation to keep at it so one day I can make it look as easy as the video demonstrations make it seem. Might be helpful to note that if you seriously struggle with the one leg squats, getting a slightly higher bench to start helps a lot. I'm just using an adjustable height piano bench so I can lower it as my legs get stronger

Shay

My legs and core were shaking! Great workout

Cara

W1/D4 Lower Body

W1/D5 Active Recovery

I made it! I can’t believe I am this sweaty with no cardio. 😅

That was tough, but doable long as I didn't have an ego about the weight used.

W1/D6 Full Body

W1/D7 REST DAY

Those leg lift-tricep extension combos were killer 💪🏽

W2/D1 Upper Body

W2/D2 Active Recovery

Will I be able to walk tomorrow? If the burn is any indication right now…no. 😅

Ab circuit at the end was no joke! Great workout overall

W2/D3 Full Body

I did it! Those RFE split squats were killer.

W2/D4 Lower Body

W2/D5 Active Recovery

W2/D6 Full Body

W2/D7 REST DAY

That last superset killed me but it was a really good workout

W3/D1 Upper Body

W3/D2 Active Recovery

Hard to get through, especially after an almost 11 hour workday, but absolutely worth it. The mobility work mixed in has been a game changer for my day to day life.

W3/D3 Full Body

W3/D5 Active Recovery

Those single leg deadlifts are killer 😅

Still challenging, but really seeing the progress from week 1 to end of week 3

W3/D6 Full Body

W3/D7 REST DAY

W4/D1 Upper Body

W4/D2 Active Recovery

W4/D3 Full Body

W4/D4 Lower Body

W4/D5 Active Recovery

Yessss! I finished the whole four week strength challenge! Definitely feeling stronger (and my butt is so sore). Really excited about tackling something else next.

W3/D4 Lower Body

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