Name: Playbook - Matt Penny - Wk 3 / Day 1 - Lower Body
Uploaded: 2022-01-10T17:47:34.574Z
Duration: 60 min
Description: Wk 3 / Day 1 - 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

10 Seconds PAILs
10 Seconds RAILs

Each combination counts as 1 rep

Seated Hip IR PAILs/RAILs

- There are two ways hold the kettlebell during the squat, one in a single rack which is display first, two is a double rack/goblet which is displayed second

- Keep the chest tall and shove the knees out
- Only go as low as your lower back doesn’t round (butt wink) I explain in the demo

Kettlebell Racked Squat

Weighted Spine CAR

Circuit 1

Half Kneeling Hip Extension Slides

*Option to perform deadlift

This is an amazing strength move for developing speed and power in the posterior (back side) of body

Kettlebell Swing

- Start dropping your shoulder on the kettlebell side then start at the top of your spine and slowly work down the spine.
- Squeeze your butt to isolate your core and spine
- Slowly stack the lower spine and work your way back up to standing

Weighted Lateral Spine Flexion

Circuit 2

10 Seconds PAILs / 10 Seconds RAILs

Don’t forget to pre-stretch for 2 minutes

Ankle Flexion PAILs/RAILs

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

- Step out into a lateral lunge, as you’re entering the bottom of the rep explode out of the bottom
- That loaded leg will go airborne and repeat

Blast Off to Lateral Lunge

Circuit 3

- Perform a dead stop kettlebell swing
- As we finish the dead stop swing the KB will finish out in front of you
- press through your hands on the KB and hop forward and perform a jump squat

Wk 3 / Day 1 - Lower Body

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