Name: Playbook - Matt Penny - Wk. 2 - Day 1: Lower Body
Uploaded: 2021-11-16T17:58:00.732Z
Duration: 50 min
Description: Wk. 2 - Day 1: Lower Body

- This is a lower body focused kettlebell strength workout

- Throughout this session we also combine joint mobility challenges

This lower body warm up is designed to prepare you for the workout ahead!

- 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

- Stand with your feet close
- Step back into a reverse lunge 
- Stand back up to the starting position
* Work both sides

Bodyweight Reverse Lunges

Spread your legs wide and shift over to one side.

Keep your chest proud and pull yourself side to side.

ISO Lateral Lunge Pulls

- Start in plank position
- Push hips back and reach right hand to left foot
- Return to plank and switch side

Down Dog Toe Touch

- Start standing, drop chin to chest and round your shoulders
- keep rounding down the spine, then hinge at the hips
- Keep abs sucked in
- Stack hips on top of the legs while keeping spine rounded
- Lastly in-round spine

Jefferson Curl

Bodyweight Warm Up

- Start in the base hike position
- Hike kettlebell into the crotch, forearms meet inner thigh
- Drive hips forward and scoop pelvis underneath spine and squeeze your core
- Once the kettlebell comes back down the forearm meets the inner thigh and we hinge
- Slow the kettlebell down and park it

Kettlebell Dead Stop Swing

- With a kettlebell in front of you in both hands 
- Perform jump squats taking the kettlebell to the ground with each rep

Kettlebell Jump Squats

- Start in tabletop position and bring knee up to forearm
- Lift leg out to the side without lifting your hips
- Continue to circle your leg around to finish the rep and reverse

Tabletop Hip CAR

Circuit 1

Kettlebell ISO Lateral Lunge Pull

- Clean the kettlebell into rack position and step back for the reverse lunge
- Evenly distribute the pressure between front and back foot and lower down
- As you stand squeeze back leg butt

Single Side Rack Reverse Lunge

- 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

Circuit 2

EMOM - Every minute on the minute

When training with EMOM we want to pick a rep count that will allow us to finish by :40 seconds so we have :20 seconds to rest before the next round

EMOM - Deadlift, Clean & Squat

Weighted Spine CAR

- 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

Core Finisher

Wk. 2 - Day 1: Lower Body

I love this style of training. Excited for more.

Amanda

Deceptively challenging! Question: I have very limited range of motion in my left big toe that will only improve (gradually) once I have surgery. It prevents me from going very deep in reverse lunge. Should I do a different move instead?

Allison

Clay

Wk. 1 - Day 1: Lower Body

First time I felt super fresh after a workout in a while. Thanks!

Shawn

Insane sweat and mobility workout.. thanks man

Jessie

Wk. 1 - Day 2: Upper Body

Clear explanations and well balanced training! Really enjoying it. Thank you!

Zanna Wright

Wk 1 - Day 3: Lower Body

Wk. 1 - Day 4: Upper Body

Wk. 2 - Day 2: Upper Body

Wk 2 - Day 3: Lower Body

I forgot to mention I don't think the EMOM is an EMOM. We tried and it was impossible to get 10 reps of this movement in a minute! Wondering if it was a typo?

Wk. 2 - Day 1: Lower Body

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