Name: Playbook - Matt Penny - Wk. 5 - Day 1: Lower Body
Uploaded: 2021-11-16T17:58:00.792Z
Duration: 50 min
Description: Wk. 5 - Day 1: Lower Body

- This is a lower body focused kettlebell strength workout

- Throughout this session we also combine joint mobility challenges

- 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

- Start in a plank position 
- Bring knee up to forearm the out to the side
- Internally rotate toe leg by dropping the knee and lift the foot as your circle around
- Keep hips level

Plank Hip CAR

- Each rep is held for 10 Seconds
- Stand tall and pull the knee as high as possible
- Slowly let go of his knee and try and hold it as high as possible

Standing Hip Flexion Passive Range Hold

- Hold each rep for 10 Seconds
- Start standing and tuck the pelvis under the spine and squeeze glutes
- Try to pull the foot off of the hand then slowly release the hold

Standing Knee Flexion Passive Range Hold

Bodyweight Warm Up

- 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

- Start with feet wider than a normal lunge
- keep back leg as straight as possible and drive front knee as forward as possible
- try to cover the front calf with the hamstring (maximum knee bend)

- If you’re struggling elevate your front foot 3-12 inches

Split Lunge

Circuit 1

- Start in the hike position
- Hike kettlebell between legs, forearm and inner thigh meet and you hinge at the hips
- Drive hips forward and push rib cage down 
- Top of the rep should feel like a standing plank

Kettlebell Swing

- 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 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

- 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

Loaded Beast to Kettlebell Jump Squat

EMOM

- 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

Weighted Spine CAR

Core Finisher

Wk. 5 - 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 1: Lower 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. 5 - Day 1: Lower Body

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