1.4 Week 1: Thursday – Strength Workout: Leg Day, Squats and Back

Topic
Materials

Joint Mobility Follow Along | Perform 1 Round Each Exercise


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Pelvic Tilt
Description: stand in a tall neutral stance. Tuck your pelvis under by squeezing your butt and then tuck your pelvis back sticking your butt out.

Lateral Pelvic Tilt
Description: Stand in a tall neutral stance. Keep a soft bend in both knees and lift one hip up and one down. Bend the knee of the hip that you lift up and connect your hip right to your ribs and alternate sides.

Hip Circles
Description: squeeze your butt and tuck your pelvis under, then lift your hip laterally to one side, then tuck back, then lateral lift to other side. Circle your hips around smoothly.

Lateral Spine Glide
Description: stack your forearms and shift side to side, gliding your ribs over your hips. Try not to move your hips but section your upper body over your lower body.

Spinal Flexion and Extension
Description: in a standing position with your pelvis tucked under inhale and open your chest wide, chin to sky, extending your spine. Exhale and tuck your chin to your chest, round your shoulders, flexing your spine. Alternate between flexing and extending your spine.

Lateral Spinal Flexión
Description: Bend one arm and point it up and lift the other arm and point it down. Reach the hand pointing up, up and over your head in one direction and the hand that is pointing down in the opposite direction. Create as much distance as you can from the fingertips on one hand and the fingertips on the other hand. Reach as far as you can in opposite directions. Alternate sides and reach 10 times in each direction.

Neck Juts and Tucks
Description: Stick your chin forward and then tuck it back getting long through your spine.

Neck Glides
Description: Standing in a tall neutral stance, glide your head shoulder to shoulder.

Arm Screws
Description: Lift your arms out to your side palms up and open. Rotate one palm all the way around, rotating the same side shoulder in its pocket as you look and reach with your other arm in the opposite direction. Shrug the rotating shoulder and roll it up and over your chest/pec and dip it towards the floor as you reach palm open in the opposite direction. Alternate sides and you can even dip at the knees to help drive the shoulder further to the floor getting deeper into your stretch.

Arm Circles
Description: Lift both arms ups, one in front and one in the back. Reach as far as you can in opposite directions and then draw big circles with your arms. Keep reaching in opposite directions as you reach through the middle (both arms are horizontal) to help open up your mid back. Circle in both directions, backward and forwards.

Elbow Circles
Description: Hold your arms out in front of you, circle your forearms in and then point your thumbs out, try and bring your elbows together as you circle your hands out as wide as you can. Perform 5 circles in one direction and then 5 in the other direction.

Paint the Fence
Description: Hold your arms out in front of you and then lift your wrist up as high as you can, flexing your wrist, then lower your wrist as low as you can, extending your wrists. Flex and extend your wrist up and down for 5 to 10 reps.

Hang Loose Shake
Description: Bend your three middle fingers in, pointing your pinkies and thumbs out. Laterally shake your wrists quickly and loosely. Shake it around for 10 to 20 shakes.

Forward Leg Swings
Description: Stand tall with a proud chest. Keep your core tight and swing on leg forward and up, kick your leg straight and then swing it back down and bend at the knee when your knee meets your other knee. Kick your butt and repeat. Try not to arch your back and stay as tall as you can.

Lateral Leg Lift
Description: Stand tall and lift one leg up to the side as high as you can. Try not to lean to the opposite side. Press through your rooted foot to stabilize and try not to swing your leg up but lift it with intention. Perform 10 slow and controlled reps on each side.

Knee circles
Description: Grab your knees and draw big circles with them. Trail the outside edges of your feet. Draw as big of circles as you can. Perform 5 knee circles in one direction then 5 in the other direction.

Ankle Rolls
Description: Start in a standing position, turn your feet away from each other at about a 90-degree angle. Pivot on your foot and tuck your toes under and roll your ankle putting only as much pressure as you feel comfortable with. Stretch the ankle as your twist the rest of your body with the pivot and alternate sides slow and steady.

 

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Warm up| 3 Sets with Minimal Rest in Between Sets

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Warm up: 3 Sets with Minimal Rest in Between Sets

Barbell Back Squat 3×5 Warm Up

Using a barbell pull yourself under the bar and take a big deep breath before you unrack the weight, brace your core. Engage your lats and unrack the weight. Keep a strong brace and come into a stance with your feet hip width apart. Breath through your brace and try and sit your straight down in between your heels. Think about spreading the floor with your feet and press into the outside edges of your feet. Keep your knees out and prevent them from caving in. Come down to at least parallel to the floor-hips in line with knees-and then explode back up to a full hip extended position at the top. I like to make sure I keep my elbows under the bar and lead with my shoulders to stand up.

Squat Sprawl 5 Reps

Start standing and squat and place your hand on the floor. Kick your feet back and drop your hips to the floor. Keep your head and chest up, extending your spine. Hop back into your squat position, stand up and repeat.

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Work set 1 |5 Set Rest 1 to 2 Minutes in Between Sets

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Workset 1: 5 Set Rest 1 to 2 Minutes in Between Sets

Barbell Back Squat x 5 Fast and Explosive

Using a barbell pull yourself under the bar and take a big deep breath before you unrack the weight, brace your core. Engage your lats and unrack the weight. Keep a strong brace and come into a stance with your feet hip width apart. Breath through your brace and try and sit your straight down in between your heels. Think about spreading the floor with your feet and press into the outside edges of your feet. Keep your knees out and prevent them from caving in. Come down to at least parallel to the floor-hips in line with knees-and then explode back up to a full hip extended position at the top. I like to make sure I keep my elbows under the bar and lead with my shoulders to stand up.

5 Heavy Kettlebell Swing

Start with the kettlebell in the hike position. Keep a strong hip width wide base with your feet. Brace your core and keep a long spine from your hips to your head. Pack your shoulders by engaging your lats and then explosively pull the kettlebell high and tight right underneath your crotch and then powerfully extend your hips to swing the weight up. Swing the weight up to about shoulder height but be sure not to muscle it up with your arms but use your legs to propel it up. Let it float at  the top and stay tall as it fall back down underneath your hips. Once the bell is about to hit you in the pelvis, hinge at the hips and give the kettlebell some back swing and repeat. Finish by hiking the kettlebell back to the start position, avoiding any slack in your spine.

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Work set 2 | 5 Sets Rest 1 to 2 Minutes in Between Sets

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Workset 2: 5 sets rest 1 to 2 minutes in between sets

Barbell Back Squat x 5 reps

Hold a barbell in the front rack position, flex your wrists. Keep a vertical forearm by stacking your wrists over your elbows and elbows over your hips. Keep a straight spine, proud chest, and tight core. Sit your hips down straight in between your heels. Come down to about parallel and then explosively stand back up to a full hip locked out position.

Wide grip pull ups x 5 reps

Grip a pull up bar overhand grip with your hands outside shoulder width apart. Keep your core tight and pull yourself up, chin over the bar. Get a deep squeeze in your lats and try to keep the reps tight and strict. 

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Workset 3| 5 Sets Rest 1 to 2 Minutes in Between Sets

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Workset 3: 5 Sets Rest 1 to 2 Minutes in Between Sets

High Hinge Deadlift x 10 Reps

Keep a long spine, proud chest and grab the barbell shoulder width apart both hands. Keeping the barbell close to your shins, explosively pull the barbell, coming to a full hip lockout position by squeezing your butt. Be sure to keep soft knees and hinge at the hips focusing on loading and stretching the hamstrings. Try not to overextend your back at the top of the rep, keep your abs tight. Repeat by setting the weight down with control.

Reverse Lunge to Press x 10 Reps

Use two kettlebells and hold them in the front rack position. Step back into a reverse lunge, stack your shoulders over your hips and your hips over your back. Tap your knee to the ground, try to prevent any jarring in your structure. Inhale as you go down to help brace your core. Step back up bringing your feet together and then press the  kettlebells overhead with control and then alternate legs.

Wide Grip Pull Down x 10 Reps

Grip a pull down bar overhand grip with your hands wider than shoulder width apart. Keep your core tight and pull the bar down, pull your chin over the bar. Get a deep squeeze in your lats and try to keep the reps tight and strict. 

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Finisher | 3 to 5 sets, minimal rest in between sets

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Finisher: 3 to 5 Sets, Minimal Rest in Between Sets

Seated Double Biceps Curl x 10 Reps

Sit on a bench and curl two dumbbells. Rotate your hands on the way up and down. Try not to swing the weights. Quality reps only with a squeeze at the top.

Push up on Dumbbells x 10 Reps

Place two dumbells on the floor and perform push ups on them. Keep your core tight and fight any sway in your back

Seated Double Curl to Press x 10 Reps

Sit on a bench and curl two dumbbells. Rotate your hands on the way up and then press the dumbbells overhead rotating your hands again. Control the descent and then go back down and repeat starting with the curl.

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Decompression & Cool Down Follow Along | 1 Round Each Exercise

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Decompression:1 Round Each Exercise

Kneeling Spine Wave x 1 Minute

Start on your knees. Sit your butt back towards your heels, extend your arms out in front of you, extend your spine here, sinking your head, chest and shoulders down towards the floor. Inhale as your in the back position and then exhale and flex your spine as you shift your weight forward and then inhale and drop your hips and lift your chin to the sky, chest up and shoulders back. Move forward and back waving through your spine. Keep your arms straight throughout the whole set.

Alternating Shoulder Drop x 1 Minute

Get on your knees. Spread your hands wide. Lean into one palm, bending your elbow as you drive your opposite shoulder down towards the floor. Move slow and steady, creating a mindful stretch in your chest, shoulders and neck.

Alternating Floor Scorpion x 1 Minute

Lay face down and extend both arms out to your sides. Lift one foot up and then step over to your opposite side, bending your knee. Squeeze your butt and lift your knee back, pressing into the outside edge of your foot and reach in the opposite direction with your hand. Take a couple deep breaths in this stretch and then alternate sides slow and steady.

Shin box switch to twist x 1 minute

Start in a shinbox position and then shift your knees to one side. Twist your torso towards the direction you shifted as if you are performing a push up over the top of your thigh. Alternate sides slow and steady.

Pigeon Hold x 1 Minute Each Side

Bring one shin across your hips and straighten your back leg and untuck your back toes. Hinge at the hips to get a deep stretch in your hip, inhale tuck your pelvis back and extend your spine.

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Today’s Workout is Complete, Great Job!

Don’t forget to leave a comment If you have any questions.

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