Name: Playbook - Rob Riches - Day 27 - Lower Body Strength & Conditioning #4
Uploaded: 2022-06-17T19:05:12.119Z
Duration: 45 min
Description: Day 27 - Lower Body Strength & Conditioning #4

During the final stage of this program, you'll be focusing on higher rep ranges, with all exercises performed as a circuit with time increasing by 50% each round. The reason for this is to push you during the last week and encourage greater muscle definition and separation. 

You should select a weight for each exercise that is only about 50-60% of the usual weight you normally use, and stick with that same weight for each round you perform that exercise (It doesn't mean use the same weight for all exercises, just no need to increase the weight on the second and third circuit). 

While it may seem light during round one, you'll be performing each exercise a little longer for each additional round, and as you begin to fatigue you'll have to really dig deep and push through it. Keep the tempo controlled but not too fast. You can also slow the negative portion of the rep down as you feel yourself begin to tire.

Hold a dumbbell in each hand (grip facing inwards) with arms at full length. Place your (right) foot onto a bench behind you (laces facing down), and step your other leg forwards enough so that as you lunge down (keeping shoulders directly over your hips), both knees bend at 90 degrees.

The added lift from the bench will help you to improve your stability and balance while strengthening your entire lower body.

You do not need to load as much weight when you perform single leg exercises helping to reduce the strain that can get placed on your lower back.

Lower down, holding both dumbbells still at the side of your body without bending at the elbows, and stop just short of your back knee from touching the floor.

Raise yourself back upright by driving up through your front leg (no need to lock out both legs), and flex the legs and glutes hard at the top.

Perform all reps on one leg, then switch over and repeat them on the other leg.

Dumbbell Bench Lunge

Stand upright with a dumbbell in each hand, arms hanging at your side. Feet shoulder width apart, and your chest lifted up with shoulders pulled back.

Keeping your knees soft, push your hips back and down (as though about to sit down on a chair behind you), and hinge forwards at the waist, keeping your back straight.

The dumbbells should be tracking the same position as your lower legs (vertically up and down), which may mean you'll have to correct your hinge and back position if this isn't the case. Stop when your upper thighs are parallel with the ground and raise yourself back upwards by pushing your feet into the ground.

You should feel this in the upper region of your thighs, rather than around you knees, which may indicate that you're pushing them (the knees) to far forwards as you squat down.

Dumbbell Squats

Stand with your feet shoulder-width part, and with a dumbbell in each hand, just in front of your thighs, stand upright with chest lifted and shoulders pulled back.

From here, keep your knees soft and lower the dumbbells down your body to just below your knees. Your back should remain straight, and your hips are pushed back, hinging at the waist to allow you to lower the weight.

You shouldn't be squatting down with the dumbbells, as the hinge at the hips will allow you to lower them. The knees are just short of lock out to allow you to feel the tension in the hamstrings.

Pause at the bottom of the rep, then focus on engaging your hamstring and glute muscles to pull yourself all the way back upright.

Dumbbell Stiff-Legged Deadlift

Sit upright with your chest lifted and shoulders pulled back. Your lower back should be firmly pressed into the bench, and knees inline with the pivot point of the machine.

Grip on to the handles, or underside of the seat to anchor you down as you extend at the knee and raise the foot pad up as high as you can while engaging the muscles in the top of your legs. Pause momentarily as you flex them hard, and lower back under control. Perform first 2 sets with toes extended out, and the last two sets with toes pulled in towards you.

Leg Extensions

Lay face down on a leg/hamstring curl machine with your heels up against the foot pads. Your knees should be inline with the point at which the machine pivots to allow the machine to raise up and down.

This exercise can also be performed on a seated leg curl machine.

Keeping your hips and upper body firmly down on the pad (some machines offer handles to allow you to hold yourself down), Curl your heels up towards your glutes, going as high as you're able to. At the top, pause momentarily and really squeeze your hamstring muscles before returning back to the start.

Ideally, you shouldn't be letting the weights touch at the bottom as this relieves tension from the muscle. Each rep should be controlled without any momentum or jerking movements. If this is the case, lower the weight being lifted.

If you don't have access to a machine, a dumbbell can be used in its place, keeping it positioned vertically between your feet.

Lying Hamstring Curl

Lay on your left side with your arm positioned under you to support your torso, and your left leg slightly bent at the knee (to help stabilize you so you don't roll back or forth), and a looped resistance band placed around your upper thighs.

Raise your right leg up in the air, keeping the leg straight, and pausing momentarily at the top. Lower it back down under control, and repeat for the desired number of repetitions.

Then switch sides by laying on your opposite side and repeating with your leg leg being raised up.

Banded Single Leg Side Raise

Stand upright with feet shoulder-width apart and toes pointing directly ahead. Keeping your knees slightly bent, and balls of the feet firmly pressed into the floor, tap your heels up and down on the floor as quickly as possible.

You may want to stand next to a wall or something that's close to chest height for you to lightly hold on to for better balance.

By tapping your heels high off the ground  and as quickly as possible, you'll be engaging the gastrocnemius muscle, which sits on top of the smaller Soleus muscle, and is the larger, bulbous of the two main calf muscles. It is primarily involved in running and jumping activities.

This will help increase strength and stability around the ankle, as well as help improve the conditioning of the muscle at the back of your lower leg.

Heel Taps

Stand upright with feet shoulder-width apart and toes pointing directly ahead. Keeping your knees slightly bent, and heels firmly pressed into the floor, tap your toes up and down on the floor as quickly as possible.

You may want to stand next to a wall or something that's close to chest height for you to lightly hold on to for better balance.

By tapping your toes high off the ground  and as quickly as possible, you'll be engaging the Tibilais Anterior muscle - a sheath of muscle in front of your shin bone that acts to dorsiflex and invert the foot. 

This will help increase strength and stability around the ankle, as well as help improve the conditioning of the muscle at the front of your lower leg.

Day 27 - Lower Body Strength & Conditioning #4

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