Name: Playbook - Michael Smith - LEGS
Uploaded: 2024-04-22T21:40:31.385Z
Duration: 90 min
Description: LEGS

valdivio

Syed

Hurt but feel the growth , the new abs workout is nice !

Albert

Perform one set of each movement back to back followed by the suggested rest time.

Starting Position:
- Begin in a half-kneeling position on the floor. One knee should be bent at a 90-degree angle, with the other leg extended straight behind you.
- Keep your core engaged and maintain a neutral spine throughout the exercise.

Movement:
- Shift your hips laterally (sideways) toward the side of the bent knee.
- Imagine reaching your hip away from the midline of your body.
- You should feel a gentle stretch along the inner thigh and hip adductors of the bent leg.

Hold and Return:
- Hold the lateral shift for a few seconds, focusing on the stretch.
- Return to the starting position by shifting your hips back to the center.
- Repeat the movement on the other side by switching the position of your legs.

Half Kneeling Hip Shift

Execution:
- Engage your glutes and press the knee of your externally rotated left leg into the ground. This action will drive your hips upward.
- As you lift your hips, focus on maintaining a neutral spine and avoiding excessive arching in your lower back.
- Once your hips are fully extended at the top, slowly lower them back down to the ground.

Repeat:
- Perform the same movement on the other side by switching the position of your legs (left leg in front, right leg behind).
- Aim for controlled and deliberate movements throughout the exercise.

Key Points:
- Keep your core engaged to stabilize your spine.
- Focus on hip mobility and control rather than speed.
- Gradually increase the range of motion as you become more comfortable with the movement.

Shin Box Hip Extension

Mobility Warm Up

- Press up using your toes activating your calf muscles
- Lower slowly stretching the calf muscles

Seated Calf Raise

Perform one set of each exercise back to back followed by the suggested rest time.

- Adjust the padded lever of the calf raise machine to fit your height
- Place your shoulders under the pads provided and position your toes facing forward 
- The balls of your feet should be secured on top of the calf block with the heels extending off it
- Push the lever up by extending your hips and knees until your torso is standing erect
- The knees should be kept with a slight bend; never locked
- Raise your heels as you breathe out by extending your ankles as high as possible and flexing your calf
- Hold the contracted position by a second before you start to go back down
- Go back slowly to the starting position as you breathe in by lowering your heels as you bend the ankles until calves are stretched
- Repeat for the recommended amount of repetitions

Standing Calf Raise

Setup:
- Stand up straight with your feet hip-width apart.
- Place your hands on your hips or maintain a slight balance by extending them to the sides.

Execution:
- Keep your core engaged to maintain stability.
- Ensure your weight is evenly distributed on both feet.
- Lift your toes off the ground while keeping your heels in contact with the floor.
- Focus on flexing your tibialis anterior muscle to lift your toes upward.
- Continue to raise your toes until you feel a contraction in the front of your lower leg.
- Hold the raised position for a second or two, emphasizing the muscle contraction.
- Slowly lower your toes back to the starting position.

Tibialis Raise

superset:

Setup:
- Stand on one leg (let’s say your right leg).
- Hold a dumbbell in your left hand in front of your thigh.

Execution:
- Sit your hips back as if you were being pulled by a rope attached to your waist.
- Allow your right knee to bend slightly.
- Keep your left leg straight (it’s okay if there’s a slight bend in the knee) and aligned with your body throughout the movement.
- Lower the dumbbell toward the ground, maintaining a flat back. Aim for about mid-shin height (this depends on your hamstring flexibility).
- Drive through your heel and push your hips forward to stand back up to the starting position.

Coaching Points:
- Flex your glute when standing to improve balance.
- Take a deep breath before each rep and engage your core.
- Lower the dumbbell straight down in a vertical line.

One Leg Dumbbell RDL

- Start with the barbell on your upper back
- Step back with the first foot and lower down until knees are 90 degrees
- Repeat on the opposite side

Barbell Reverse Lunge

- Start with kettlebell on the ground in front of you
- With chest lifted and core engaged bend at the waist
- Lift KB off the ground allowing it to swing between your legs
- Drive your hips forward propelling KB forward and up
- Stopping just in front of the shoulders 
- Allow kettlebell to swing down and back between the legs
- Moving immediately into the next rep

Kettlebell Swing

Do your best to completely engage your core on the hanging knee raise and crunch. 

To develop a better mind-muscle connection, imagine rotating your pelvis up towards your chest while breathing out when doing the hanging knee raise.

- From a high pulley grip rope just forward or to the sides of your face
- Roll your ribs towards your hips engaging your abs
- Bring your elbows toward your knees
- Slowly return back to starting position

Cable Crunch

- Step up on a platform and grab the parallel bars while keeping your arms to your sides and elbows extended
- Bring your shoulders back, engage your abs, and squeeze your glutes
- Step off the platform to suspend yourself in the air and lean forward slightly
- Tuck your body upward 
- Release

Gymnast Tuck

Ab Circuit:

20 minutes on the stair climber [or alternative steady state cardio] keeping your heart rate at 60-70% of your max heart rate [ 220 - age ].

Post Workout Cardio:

Complete at least 2 rounds of stretching as needed. 

Note: Focus on controlling your breathing in each movement as you gradually ease into the stretched positions.

Setup:
- Back your feet up against the wall, creating a right angle with your leg.
- Place a mat under your kneeling knee for comfort.

Positioning:
- Slide one leg back so that your knee fits into the corner where the floor meets the wall.
- Make sure your shin is flush with the wall and point your toe.

Stretching:
- Slowly shift your weight forward onto your front leg.
- Keep your back straight and engage your core.
- You should feel a deep stretch in your hip flexor and quadriceps of the back leg.

Couch Stretch

Setup:
- Sit on the floor with your legs straight out in front of you.
- Flex your feet.
- Place your hands stretched out straight ahead of you with your fingers extended forward.

Stretching:
- Engage your core muscles and lengthen your spine by lifting your chest toward the ceiling.
- Reach forward as far as you comfortably can, aiming to touch your toes.
- Keep your legs straight throughout the movement.

Pike Stretch

stretch:

LEGS

Jake

Nick

Aye man lol this was killer, not gone lie I quit half way through but in 2 months I will be able to finish the whole circuit. That’s the goal

Dominic

CHEST x SHOULDERS

Makeer

BACK x REAR DELT

Sebastian

Hello Michael I have been feeling pain for last couple of weeks on my left hamstring, while i was preforming lying hamstring curls i felt a popping or kicking sound, i tried to do lower weights to prevent it form pain and let it recover, but it only hurts when i do these specific exercise.

LEGS

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