Name: Playbook - Mitchell Harbaugh - Core and quads baby (Day 4)
Uploaded: 2023-01-28T13:17:23.736Z
Duration: 30 min
Description: Core and quads baby (Day 4)

The focus is to learn how we can properly rotate the torso and extend the hip without the pelvis compensating by tilting side to side or arching forward / rolling backward.

No rest b/t movements 1 min rest in b/t rounds

Here we learn to really isolate 1 leg.

We focus on controlling the spine while moving at the hip.

Pulling the heel in will make you feel the hamstring while pushing the food away will recruit more quad. Try both!

Single leg hip extension (elevated)

Focus on feeling both hamstrings where the feet are anchored by either a bag, bar, or DBs

Key is not to shift the pelvis

Turning left then turning right is 2 reps

Seated Oblique twist

Core twist and hip extension

The focus here is lengthening the hamstrings, engaging the core-hip flexors-upper quad- and mid back.

This is great at opening the lowering back and showing differences in the hips.

Don’t rush between reps.

Remember do this as a superset with the other mvmts

Bottoms squat rocks

Here we learn to really isolate 1 leg.

We focus on controlling the spine while moving at the hip.

Pulling the heel in will make you feel the hamstring while pushing the food away will recruit more quad. Try both!

The rep count is per leg!!!

Head over foot is important, and although I mention the spiral in you must keep a bow shape in the leg and not collapse the arch.

If we don’t have good control you will feel the back or fall sideways.

If you do it well, it will blow up your leg in a good way :)

The hold is per leg!

Single leg wall sit

Core and quads baby (Day 4)

More workouts from Mitchell Harbaugh