Name: Playbook - Tay Marsh - Functional Leg Strength
Uploaded: 2022-04-11T15:35:45.753Z
Duration: 60 min
Description: Functional Leg Strength

Complete the warm up on the “warmup” tab. 

Exercise 1: Ankle Hops 
Exercise 2: Banded Jump Squats
Exercise 3: Barbell Box Squats
Exercise 4: Front Elevated KB Split Squats 
Exercise 5: Non Alternate Dumbbell Box Step Ups
Exercise 6: Lying Banded Hamstring Leg Curls
Exercise 7: Banded Kettlebell Swing

- Stand with your feet shoulder width apart and raise up on your toes.
- Jump 3-6 inches off the ground and as soon as you land jump back up again.
- Keep your legs straight as you jump and don't let your heels touch the ground.

Ankle Hops

- Perform jumping squats against the resistance of the band

Banded Jump Squats

- Start with a barbell on your upper back
- Press hips back and lower down until your glutes touch the box
- Press through heels and stand back up

Barbell Box Squats

- Set up in a split squat position with your front foot elevated on top of the platform. 
- Hold the kettlebell in a goblet position.
- Bend your knee to squat down, lowering until your front thigh is parallel to the ground. Pause here for a count.
- Fire your quad, hamstring, and glute to drive back up to standing position.
- Complete reps and repeat on opposite side

Front Elevated KB Split Squats

- Start a few inches away from the box with a dumbbell in each hand
- Place first foot up on box and press through your heel to bring the second foot up on top of the box
- Bring bring the second foot down, kneeing the first foot on the box. 
- Complete reps and repeat on opposite side.

Non Alternate Dumbbell Box Step Ups

- Lying flat on the floor, place the band around the back of your ankles 
- Bring your heels towards your glutes
- Lower with a slow controlled motion
- Focus on engaging your hamstrings

Lying Banded Hamstring Leg Curls

- With chest lifted and core engaged bend at the waist
- 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

Functional Leg Strength

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