Name: Playbook - Mackenzie Bishop - W4/D1 LEGS
Uploaded: 2023-04-05T04:03:13.366Z
Duration: 45 min
Description: W4/D1 LEGS

Legs get our legs burning today with an emphasis on our precious hammys (hamstrings)! ;)

- Go into tabletop position on mat
- Lift both knees off the mat and hover

- Modification would be to perform bird dog instead.
- Go into tabletop position on mat
- Leave knees and hands resting on mat
- Gently lift the left arm and stretch forward
- Simultaneously lift the right leg and kick/extend it backwards
- Alternate sides like so

Bear crawl

- Place band just above your knees
- Flex the hips to 45 degrees and the knees to approximately 90 degrees 
- Initiate the movement by abducting your top leg
- Push your knee away from the midline of your body                                                                                        
- Maintain contact between your feet throughout the movement
- Complete desired reps then repeat on the opposite side

Banded clamshells

- Sit on the floor and spread your legs out straight as wide as you can
- Walk your hands forward as much as needed to get a stretch in the inner thighs & groin

Adductor Stretch

- Sit on floor and bring soles of feet together 
- Bring knees down as far as you can
- You should feel a stretch in the groin and inner thighs
- Keep your torso tall with hands pressed behind you against the floor
- Option to walk hands to the front of your body and lower as desired

Butterfly Stretch

- Stand with your feet close
- Step back into a reverse lunge 
- Step back into starting position and drive knee of leg that stepped back up and towards your chest
- Stand back up to the starting position
- Alternate sides

NOTE: if dealing with pelvic pain, perform close stance squats instead where feet are almost touching and you’re simply doing bodyweight squats, don’t split the legs if your pelvis is hurting.

Bodyweight reverse lunges

Chest opener

Warm up

This circuit will truly target your hamstrings. Practice good form throughout your circuit especially when getting tired.

Lift enough weight to make it difficult to complete all of your reps but also know how much you can lift so you’re not pushing it too far, and creating injury.

Give yourself a challenge though! Enjoy!

- Lower slowly on same side as dumbbell 
- While supporting yourself with opposite arm
- Perform like a regular deadlift but with only one leg to support you
- Stand near a wall or bench to hold on for support if balance is tough
- If you are in the 3rd trimester alternate by performing regular deadlifts with both feet planted on the ground

Single leg RDL

- Stand tall holding two dumbbells
- Hinge forward into a deadlift
- Begin to stand up & clean the dumbbells up to shoulder height while going into a squat simultaneously
- Finish the clean by standing tall out of the squat, keeping the dumbbells resting on your shoulders

Dumbbell hang cleans

- Place the barbell or dumbbells just above your feet
- Engage your lats
- Pull the bar up with neutral spine 
- Reach full extension keeping your upper body tight
- Feel your hamstrings engage as you hinge your upper body to standing position
- Keep knees slightly bent
- Repeat

Conventional deadlift

Hammys

This circuit will contrive of bodyweight exercises only. 

These are designed to strengthen the areas of your core that won’t injure you in pregnancy, while still giving you the strength you need.

- Lie down on a mat with shoulders rolled under your slightly
- Bring your hips up engaging your glutes
- Hold hips high while you alternate heel lifts

Heel lift hip thrusts

- Option to place your upper back on the edge of the box or bench or yoga ball instead of lying on the ground
- Bring your hips up engaging your glutes
- Slowly lower hips towards the mat but don’t let them touch the mat
- Pulse back up & repeat

Hip thrusts

- Keep your hand underneath your shoulder while lying sideways on mat
- Either stack feet on top of each other or modify with the bottom leg’s knee down
- Press your hips toward the ceiling to make a straight line from head to toe
- Lower your hip to the floor and lift back up engaging your core
- Complete 1 Minute on one side then switch and repeat

Side plank hip raises

- Keep your hand underneath your shoulder, and feet stacked on top of each other (or modify with one knee down as seen in the video example)
- Press your hips toward the ceiling to make a straight line from head to toe & imagine belly button pressing forward so as to avoid a hinge in the hips
- Bring the top leg towards your elbow engaging your obliques
- Complete time on one side and then switch sides and repeat

Side plank crunches

- Elevate the front half of your feet
- Push through the balls of your feet engaging your calves
- Pause at the top then lower into a slight stretch

Bodyweight calf raises

Bodyweight

This stretches our inner thighs. 

Press upper body only as far forward as is comfortable while pregnant.

- In a forward lunge, rest your back knee on the ground
- Keep your upper body upright if you want more of a hip flexor stretch
- Lean upper body forward if you want more of an inner thigh stretch
- Stretch for 30 seconds per leg

Hip flexor stretch

- Sit on the floor and cross your legs 
- Bring your left hand to your right thigh
- Bring your right arm over your head towards your left side and lean as far as needed to perform a stretch 
- Repeat for 30 seconds per side

Lat Oblique Stretch

- Use one to balance on the wall
- Use the left hand to grab the left foot & pull it upwards toward the butt
- Pull as much as desired to get a stretch 
- Stretch for 30 seconds each side

W4/D1 LEGS

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