Name: Playbook - Levi Davis - Lower body strength
Uploaded: 2021-01-18T11:45:51.298Z
Duration: 45 min
Description: Lower body strength

Performance workout, designed to improve strength and control in the lower limbs

Your legs should be at 90degrees (A right angle) when at the bottom of your squat.

When driving back up, keep your hips down and drive through your feet, do not push your hips/ back, back up first, it should all be one fluid movement.

Squeeze your glutes at the top of each rep.

Box squat

Bring your knee to 90 degrees and your standing leg should be flat on the floor. 

The knee you have in the air, then comes down onto the box and the foot you have on the floor drives in the air while maintaining your balance lock that knee out and then reset.

Sets are for each leg. So 6 each leg (12 in total)

Box step

Try to stabilise your hips, although slight movement is expected. 

Slowly hinge back, keeping your back as straight as possible. 

Touch the opposite foot to which the weight is held and then slowly come back to the top and squeeze your glutes at the top.

Hamstring hangs

Use a box and a dumbbell of your choosing. 

Rest your foot on top and place the other foot on the floor.

Rest the weight on the end of your leg, near your knee.

Lift the foot on the box, locking out through the leg on the floor. 
Keep the knee in the air for 3 second and reset.

Hip flexor hangs

Use either a partner, a chair, a weighted bar or a pre made Nordics holder, to balance yourself.

Keep your hips locked out and back straight and slowly ease your way down to your limit and use your hands to push you back up.

Nordics

Hips move backwards, while back is straight and hinge to where is comfortable, the bottom of the knees as a target, if comfortable, then go further, without rounding your back. 

Once at the end of your range hinge back up and squeeze your glutes at the top.

Lower body strength

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