Name: Playbook - Leah Casciano - My Squat Prep
Uploaded: 2024-03-19T20:04:54.947Z
Duration: 10 min
Description: My Squat Prep

Follow along at a conversational pace, while focusing on what you need to focus on more than not. You know how your body feels, I'm just here to guide you in feeling your best. ☺️💪🏼⚡️

Spend time moving through each exercise and allowing your body to get properly loose and warm.

- Position a band around your legs just above your knees
- With your knees slightly bent, take slow lateral steps
- Keep your hips down and toes pointed forward

Lateral band walk (knees)

- Position a band around your legs just above your knees
- With your knees slightly bent, take slow forward and backward steps
- Keep your hips down and toes pointed forward

Forward/Backward band walk (knees)

- Position a band around your legs just above your knees
- With tension pulled out of the band, bend your knees and sit hips back
- Keep your back flat, knees tracking over toes, toes pointed 45°

Banded Squat

- Place band under your feet and behind your shoulders                      
- Hinge at the hips
- Keep a neutral spine and a slight bend at the knees
- Reverse back up to starting position

Banded good mornings

- Lay on the floor with your legs bent and a band above your knees 
- Push through your heels bringing your glutes up
- Keeping your feet aligned with your knees 
- Push your legs out against the band and back in
- Ensure your movement against the resistance is smooth and controlled

Banded glute bridge with abduction

Lower Body Band Prep

- Reach towards your opposite toe keep your arm and leg extended 
- Engage your core as you go up

Opposite toe touch (extended)

- Bend knees and hips back for a body weight squat
- Bring one leg up to meet the opposite arm at extension 
- Alternate sides

Squat Toy Solider

- Begin with feet shoulder width apart
- Bend at the waist and walk hands out to a push up position
- Walk hands back towards your legs and stand up

Walk outs

- Stand in a split stance one leg forward and your opposite foot straight back
- Bend your front knee so that it is at about a 90-degree angle
- Press down and drive the hips forward until you feel a stretch from the front of your hip
- Hold the stretch for about 20 to 30 seconds

Forward lunge stretch

- Start in your Runner’s Lunge and walk your leg across laterally
- Lay your leg down in front of your hips, keeping your hips squared with the floor
- Your back leg remains extended while pressing your hips towards the floor
- Start with your torso lifted then walk your hands out

Pigeon Stretch

- On one knee with the opposite leg extended in front of your body
- Heel to the ground and toes pointed up to the ceiling with your extended leg
- Hinge forward at the hips bringing your chest down towards your extended leg

Kneeling hamstring stretch

- Start on your hands and feet, with both shoulder width apart
- Press into your hands with a flat back and your glutes up

Mobility - downward dog

Dynamic Warmup

- Raise your leg engaging your glute
- Keep your hips squared

Weighted donkey kicks

- Position yourself on your hands and knees
- Keeping your knee in a bent position place a dumbbell in the crease 
- Lift your knee away from the midline of the body
- Pause at the top of the motion 
- Slowly return to the starting position

Fire hydrants (DB)

- From a high pulley grip rope just forward of your face
- Roll your ribs towards your hips engaging your abs
- Bring your elbows towards your knees
- Slowly return back to starting position

Cable crunches

- Place foot up onto the box and push through your heel to stand up
- Bring the other leg up
- Step down and repeat leading with your heel and hips back 
- Work both legs

Heel Drop

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Leah

Great warmup and easy for a beginner to follow.

Robyn

Full Body Stretch

Great warm up before heading into your workout! 🔥🔥🔥

Amber

Great warm up I’m ready for anything now. Work, workout or daily activities im ready.

My Squat Prep

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