Name: Playbook - Matt Penny - FRC x STRENGTH: Wk. 1 - Lower 1
Uploaded: 2021-11-29T13:34:07.915Z
Duration: 60 min
Description: FRC x STRENGTH: Wk. 1 - Lower 1

Pavallam

David

Casey

Kyler

Matt

This is a lower body mobility/strength fusion workout that uses functional range conditioning, knees over toes, and traditional strength methods.

Move slowly and access your full range of motion throughout the move.

Keep core engaged and irradiation/global tension between 60-80%

Perform the rep count in each direction

Neck CAR

Perform full shoulder circles.

Move slowly and intentionally with 60-80% irradiation.

Perform rep count in each direction.

Scapula CAR

We are expressing full range of motion of the shoulder. 

Start by rotating arm away from the body and locking the elbow out. Then start lifting arm up and in until the arm is up overhead.

Once overhead rotate the arm the opposite way and slowly squeeze arm back behind you, as you lower down.

Top of the hand should land by your side.

Reverse movement pattern backwards.

Move slowly and intentionally with 60-80% irradiation.

Perform rep count in each direction.

Shoulder CAR

Start seated with your arms crossed. Start  by rounding at the bottom of your spine, then slowly move up the spine. 

Once fully rounded, rotate to one side as much as possible, then start arching at the bottom of the spine. Slowly move up the spine until full extension.

Un-rotate and continue to rotate the other direction the start rounding the spine again.

Move slowly and intentionally with 60-80% irradiation. Reach for full flexion/extension of motion of the spine.

Perform rep count in each direction.

Spine CAR

Start standing and lift the knee straight up as high as possible, as Performing that lift the inside of the foot as high as possible. Then pull the knee out to the side, then internally rotate the femur.

Lifting the outside of the foot as high as possible while keeping the knee high.

Circle the knee around the outside and slowly lower down to the standing leg.

Now reverse that movement pattern.

Move slowly and intentionally with 60-80% irradiation.

Perform rep count in each direction.

Standing Hip CAR

Hug thigh into the chest so the femur doesn’t rotate. Flex foot up toward shin the begin to rotate the lower leg side to side.

Reach for full range of motion slowly and intentionally. 

Perform at 60-80% irradiation.

Perform rep count in each direction.

Knee CAR

Prop foot up on a foam roller or yoga block, lock knee out to prevent the leg from rotating side to side.

Move slowly and intentionally with 60-80% irradiation. Reach for full range of motion of the ankle.

Perform rep count in each direction.

Ankle CAR

Start at the top of a bicep curl, then rotate the hand and forearm in one direction as much as possible.

Perform a bicep curl motion, once at full elbow bend again rotate the hand and forearm the other direction then perform another full curl motion.

Move slowly and intentionally with 60-80% irradiation.

Perform rep count in each direction.

Elbow CAR

Lock the shoulder back, hold the elbow at 90 degrees. Don’t allow the forearm to rotate at all.

From here perform a full wrist circle, keeping the palm completely flat.

Move slowly and intentionally with 60-80% irradiation. Reach for full flexion/extension of motion of the spine.

Perform rep count in each direction.

Wrist CAR

Step 1: Full Body CARs

1. Hip Flexion
2. Hip Extension
3. Hip Internal Rotation
4. Hip External Rotation
5. Knee External Rotation
6. Knee Internal Rotation
7. Ankle Flexion

Half Kneeling Hip Extension PAILs/RAILs

It’s important you’re working right at the end of your active range of motion, don’t skip the stretch portion

Standing Hip Flexion PAILs/RAILs

10 Seconds PAILs/RAILs

Don’t skip the 2 minute pre-stretch

90/90 Hip IR PAILs/RAILs

90/90 Hip ER PAILs/RAILs

Knee ER PAILs/RAILs

Knee IR PAILs/RAILs

10 Seconds PAILs / 10 Seconds RAILs

Don’t forget to pre-stretch for 2 minutes

Ankle Flexion PAILs/RAILs

Step 2: PAILs/RAILs: Lower Body Joints

The harder you press into the wall and the lower you keep your knees the harder it is

Knee Over Toe Calf Raise

- Use your shin muscles to pull your toes up towards your shins as far as you can 
- Slowly lower back down then repeat

Tibialis raise

Step 3: Lower Leg Strength

Each Round should be ~50 Meters 

Go heavy

Sled Push

Each round should be ~50 meters

Go light enough that you can drive through your heel at the end of the step

Reverse Sled Drag

Weighted Spine CAR

Step 4: Full Body Integration

10 Seconds PAILs / 10 Seconds RAILs

Don’t let the hips shoot forward when transitioning to RAILs

Half Kneeling Knee Flexion PAILs/RAILs

Squeeze glute and drive knee as far forward as possible, if you don’t have a slant board you can use a 10LB plate

KOT Single Leg 1/4 Squat

Step 5: Knee

This is important you prioritize the full range of motion before progressing to flat ground or adding weight. NO PAIN, if you get pain elevate foot higher and reduce range

ATG Lunge

This is designed to strengthen the back and hamstrings in a fully lengthened muscle position. Great for core development as well.

FRC x STRENGTH: Wk. 1 - Lower 1

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