Name: Playbook - Marcus Rios - W1/D4 Strength & Conditioning: Lower Body
Uploaded: 2023-12-29T21:37:15.326Z
Duration: 90 min
Description: W1/D4 Strength & Conditioning: Lower Body

For each exercise complete 2reps for 10-15yards.

Jog/backpedal

Lateral Arm Swing Shuffles

Forward/Backwards Arm Circles

Quad & Reach

Lunge Rotations

Hamstring Sweeps

Lateral Lunge Shuffles

Single Leg Rdl To Sprinter Holds

Worlds Greatest Stretch

Dynamic Stretching

Complete this dynamic warm-up routine before every cardio/running training session. Complete each drill 2Xs for 10-15yds each.

A-Marches

Lateral A-March

Pogos

A-Skips

Straight Leg Kicks

High knees

Pop Float Skips

High Knee Carioca

Fast Feet Shuffle

Fast Feet Twist

Lean Fall Start

Dynamic Warm-Up

From mobility, stability, coordination, & power med ball training is key to enhancing your performance. Performing drills like this will improve your body’s ability to generate and transfer force though the body. Which will lead to clean & efficient movement on the field.

-maintain low split stance while rotating & throwing med ball. 
-knee should be just inches above the ground
-hold this position for entire set

Rotational low split throws

Lateral Rotational Throws

Kneeling Hip Toss

Standing chest pass

Sprinter hold toss

Medicine Ball Training

Trap Bar Deadlift

Supine Active Hamstring

Slow Lower For 5 Secs Then Reset Back To Starting Position. 

If you don’t have this equipment feel free to use
-Yoga Ball
-Core Sliders

Eccentric Hamstring Curls

Strength Block #1

RFE Split Squats

Banded Overhead Dead Bugs

Split Stance RDL

Strength Block #2

Follow this lower body stretch routine to enhance your flexibility, mobility, and aid in post-workout recovery. Remember to go at your own pace, focus on your breathing, and allow yourself to relax.

Seated Hamstring

Seated Straddle Middle

Seated Cradle

Windshield Wipers

Active 90/90 Stretch

Squat Openers

Seated Pretzel

Seated Butterfly

Pigeon Stretch

Cobra stretch

Kneeling Lat Stretch

Right Lat Stretch

Left Lat Stretch

Active Calf Stretch

Standing Quad Stretch

Standing Hamstring Stretch

Dynamic Groin Stretch

Standing Tree Stretch

Lower Body Stretch Routine

W1/D4 Strength & Conditioning: Lower Body

Chef 🦾

For a day one workout it was very good I wasn’t able to get the iso glute raises with the medball in because of equipment but overall it was very good

Brody Brigham

Smooth program bro!! All locked in 🔓🚀😤

Mike Jones Jr.

W1/D1 Strength & Conditioning: Lower Body

Pretty good but I did not have a wall for med ball or cables

Lucca

This workout was perfect not a ton of sets per each workout with a ton of explosive med ball workouts and a lot of other stuff which made me not as sore after my workout. Really enjoyed it

Jackson Kozik

W1/D2 Strength & Conditioning: Upper Body

Great addition for just recovery days bro!! Keep it up!! ✊🏽💯😤🚀

W1/D3 Hip Mobility Circuit & Active Recovery

W1/D5 Strength & Conditioning: Upper Body

W2/D1 Strength & Conditioning: Lower Body

W2/D2 Strength & Conditioning: Upper Body

W2/D3 Hip Mobility Circuit & Active Recovery

W2/D4 Strength & Conditioning: Lower Body

W2/D5 Strength & Conditioning: Upper Body

W3/D1 Strength & Conditioning: Lower Body

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W3/D3 Hip Mobility Circuit & Active Recovery

W3/D4 Strength & Conditioning: Lower Body

W3/D5 Strength & Conditioning: Upper Body

W4/D1 Strength & Conditioning: Lower Body

W4/D2 Strength & Conditioning: Upper Body

W4/D3 Hip Mobility Circuit & Active Recovery

W4/D4 Strength & Conditioning: Lower Body

Preciate this new formatted workouts bro!! ✊🏽💯. Unlocked on another level. 🔓😤💪🏽

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W1/D4 Strength & Conditioning: Lower Body

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