Name: Playbook - Trevor Siggs - Lower Body + Core (Week 3)
Uploaded: 2024-01-15T19:22:47.191Z
Duration: 55 min
Description: Lower Body + Core (Week 3)

In this workout you will be doing a mixed variety of lower body exercises and core strength exercises. Each exercise will specifically target a group of muscles, which include: quads, hamstrings, glutes, calves, lower back, obliques and upper/lower abdominals.

This dynamic warm-up will help you to prepare for your strength training workout.

These are jumping lunges and they a great dynamic leg warm up. Focus on keeping stability and balance on each jump, keep your back straight and always land and push off with the balls of your feet in an athletic position. You’ll do 30 of these so you hit 15 for each side.

Jumping Lunges

These are simple arm circles to really warm-up the shoulders and chest. I start with 10 seconds of small forward circles, than 10 seconds of big forward circles. Then I’ll do the same backwards 10 seconds small, followed by 10 seconds of big reverse circles.

Arm Circles (forward/reverse)

These are called mountain climbers and they are an awesome warm up for the lower body and hips. When performing make sure you keep a straighter back and avoid too much arch, have your hands about shoulder width apart and a slight bend for less tension on the shoulders. Drive your knee up with power and as far as it can reach on each rep. Be sure to breathe calmly during the whole set.

Mountain Climbers

These are good old fashion butt kicks. These will help you to warm up the lower body, mainly the quads. Do your best to really drive your leg back on each rep so you are literally hitting your heel to your butt. If you can’t reach then you know you can increase your flexibility in this area and should focus on utilizing this exercise more often, especially if training the lower body that day.

Butt Kicks

These alternating side planks are great for warming up the entire upper body and mainly target the shoulders and core. Focus on keeping your body in a straight plank at all times, avoid letting your hips dip downward during this exercise. Keep a slight bend in your elbows so there is not too much tension on the shoulders/rotator cuffs. It may be difficult to keep your balance at times, so do not rush the set.

Alternating Side Planks

Dynamic Warm Up

Split Squats are an awesome way to help target the front of your quads. These require a lot more balance and control than most leg exercises. Never rush through these, even though you want to get all the reps, rushing them or half-fasting them will not be beneficial for you, plus we want to always avoid possible injury. You can either hold 2 dumbbells on each side (like I am) or 1 dumbbell in a goblet style hold and perform the split squat. A standard bench is a perfect height for your back foot to rest on. Try avoid pushing off with the back foot , that makes it easier to go up, you want to specifically target the leg you are standing alone on. Keep back straight and upright and get as low as possible, without your knee hitting off the ground. Make sure you hit 12 reps for each side

Dumbbell Split Squats

- Begin with dumbbells in each hand and feet hip width
- Press hips back and lower dumbbells down until mid shins
- Lift back up to standing and press hips forward
- Once you feel a strong tension in your glutes you can stop and slowly go back up 
- DO NOT allow your back to arch, keep it flat at all times

Dumbbell RDLs

Here is another great isolating single leg movement to really engage the front and backs of the legs. Find a leg press machine (almost every gym has one). Before you go one leg, you want to set up both feet how you normally would do a leg press. Once both feet are even and placed at a correct position, you will remove one of them and keep the other in that exact spot. We want your feet to always be even and consistent. Toes should be slightly pointed outward as well. Focus again on deciding through your HEEL and not through the balls of your feet or toes. Allow the leg press machine to come all the way down without it being able to rest on your body. Make sure you start lighter to get an idea of the weight that will challenge you, it will be significantly lower than if you used 2 legs. Always be breathing on each rep!

Leg Presses (Single Leg)

Elevated Glute bridges are a lot tougher than they look! Stack a platform at a reasonable height (I had 4 on each side in my video) and plant one heel onto the platform, while straightening out the other leg. Focus all your weight and power through the single leg that is lifting your body. This exercise mainly targets the glutes and hamstrings, slow reps with control is the best way to perform these. Try and pause at the top for a few seconds for added tension. Make the platform higher and pause longer at the top if you are easily hitting the reps posted

Elevated Single Leg Glute Bridges

This is a basic seated calf raise exercise, however you will be aiming for the outer muscles of your calves as your toes will be adjusted to an inside position (your heels should be out more than your toes, some people call it pigeon toes) Make sure this is a slowed down exercise, many people tend to bounce as they go down and come up.. avoid that and get a deep slow stretch on each rep.

Seated Calf Raises w/ Inward Stance

Here you will be targeting abs isolating the obliques by doing side crunches. This is a great exercise to add a lot of weight for progressive overload on the obliques. You really want to bring those elbows to the knees at the ground level, if possible. Allow the cable to rise up as far as it can and pull the weight down by only isolating the obliques. Avoid using your shoulders and triceps to pull the weight down. Hit both sides for 10-12 heavier reps.

Cable Side Crunches

Here you will be targeting the lower area of your abs. As you perform this exercise, make sure you are going slow and controlled. Do not allow your body to swing and if it begins to, stop yourself and restart. Keep constant tension in your core as you bring your knees up each time. If you have access to them, these are best done hanging rather than using the elbow pads. You can put a DB between your feet for added weight once your form is stable and you hit the targeted reps.

Hanging Captains Chair Knee Raises

Here you want to hop on a decline bench and grab a lighter dumbbell or kettlebell. Focus on keeping your back straight as you come down, as you perform the crunch you want try and reach across the opposite side and focus on getting a full extension.

Decline Side to Side Crunches (weighted)

Lower Body + Core (Week 3)

Great arm pump with cardio. Excited for this program after the results from beginner shred 1

Lower Body + Core (Week 3)

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