Name: Playbook - Matt Penny - Wk 1 / Day 4 - Lower Body
Uploaded: 2021-12-29T16:57:56.510Z
Duration: 60 min
Description: Wk 1 / Day 4 - Lower Body

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

Full Body CARs

- Perform 5-10 in each position
- Straight forward and out to the side

Don’t let the hip hike up as you go into internal rotation

Hip Flexion Axils

- From a beast position perform a hip CAR
- Keep the hips even and core engaged

Beast Hip CAR

Prioritize the spinal positioning over weight and being flat on the ground, you can you 10LB plates to elevate heels if you don’t have a slant board

Full ROM Squat

Circuit 1

- Each rep lasts 5 Seconds
- Sit with your back against the wall 
- Lock knee out and lift leg as high as possible

Seated Hip Flexion Lift Off

- Start seated and tuck the pelvis under the spine and suck belly button in
- Slowly make your way up the spine rounding vertebrae by vertebrae
- Once fully rounded reverse
- Push pelvis back and slowly start arching the spine￼

Weighted Spine Flexion / Extension

- This is a progression from a two handed swing
- Swing the non-weighted hand back behind as the torso rotated
- Drive forward and meet at the top of the swing at neutral

Alternating Single Arm Kettlebell Swing

Circuit 2

- This is a deeper version of a lateral lunge

Kettlebell Cossack Squat

- Clean the KB into a two handed rack position
- Step back as if you’re going into a reverse lunge, then step behind and across so your left foot is outside the right foot
- Weight the back leg and lower down

Kettlebell Curtsy Lunge

- Start in loaded beast
- Step forward with the right foot replacing right hand
- Balancing on the left hand and right foot  lift the back leg off the ground and kick through
- Work backwards to start the next rep

Front Step To Front Kick Through

Circuit 3

- From loaded beast press through the hands and hop forward so the KB is between our legs
- Grab the KB and perform a jump squat
- Place hands on the ground and hop back to loaded beast

Wk 1 / Day 4 - Lower Body

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