DAY 3 - STRENGTH: LOWER FOCUS

FULL BODY JOINT MOBILITY WARM-UP:

[1 Round to be completed before each workout to prime the joints]

CIRCUIT 1:​  2 SETS [MINIMAL REST]

MOVEMENT 1

1. KNEE DROP SHOOT (6 REPS)

Start from a Sumo squat position (feet turned out to 45-degrees, pelvis tucked, tall through the crown, vertical spine, proud chest), allow one knee to internally rotate and lower to the floor (calf and instep should be flat on the floor), allow the torso to face the direction of the knee, come up onto front toes (keep back leg flat on the floor), keeping the pelvis tucked. Lower the front foot so that it is flat on the floor once more, replace the opposite leg so that you are back in your Sumo Squat position, and then repeat on the opposite side. Push yourself back up to standing (maintaining tucked pelvis throughout), and then squat once more and repeat.

 

[Regression: Twisting Knee Drop (6 Reps)]

MOVEMENT 2

2. SHINBOX SWITCHEROO (6 REPS)

From a seated position with your knees bent, feet slightly wider than hip-width apart, drop both knees to one side into a Shinbox. Place hands on either side of your knee and slightly turn your torso so that your chest is square to your hands. Drive your weight onto your upper body so that you can 'float' your legs into a Mountain Climber position (back legs come forward, front leg extends behind you). Once you have reset, 'float' the legs back (front bent leg goes back, extended back leg comes forward) into a Shinbox position, lift both knees, and drop them to the opposite side and repeat.

[Regression: Shinbox Switch (6 Reps)]

MOVEMENT 3

3. DRAGON WALK (12 STEPS) 

Start with your feet hip-distance apart. Take one leg behind you and place it down wider than shoulder-width (or wherever feels natural) for a Dragon Lunge (both knees bent). From here, shift your weight onto that back foot (on your toes) and swivel your whole body (including your planted foot) until you are facing in the opposite direction, and your legs are back in their starting position (hip-width apart), still in a high squat (bent knees). This time, take the other leg behind you and repeat, traveling across the room/mat/track for approx. 12 steps.

  [Regression: Alt. Dragon Lunge (6 Reps)]

CIRCUIT 2:​  3 SETS  [2  MINUTES REST IN BETWEEN SETS]

MOVEMENT 1

1. PISTOL SQUATS (6 REPS, ALT.)

 

Start by standing on one leg to the side of, or in front of, a pole/beam/a stable surface-chest height that you can hold onto if you're doing assisted Pistols. Make sure that the knee is bent in the same direction as the toes so that the knee tracks over the toes. Stretch out and flex the opposite leg out in front of you (the one closest to your stable object), engage your core, straighten your spine, maintain a proud chest and slowly, with control, start to lower yourself down into a low squat, bending the knee as much as you can. Once you have reached your end range, engage your glutes and core, exhale and carefully push through the whole planted foot to get yourself back up to standing. 

[Regression: Assisted Pistol Squats (6 Reps, Alt.)]

MOVEMENT 2

2. STAY LOW COSSACK > STAND (30 SECONDS)

Standing in a wide stance and start to move your weight onto one side/leg and squat down as far as you can, preferable an inch or so above the floor (or deeper than a lateral lunge), keeping the opposite leg as straight as possible, allowing your foot to come off the floor so that you are on your heel. Your right bent leg should be in line with your right hip (knee stacked above the foot). Try to stay as tall through the spine as possible, counteracting your weight by holding both arms out in front of you. Engage your core and glutes and push through the heel of the foot (of the bent knee) and lift your body slightly to move your weight over to the other side (try to stay as low as your mobility allows). Once you have shifted your weight onto the opposite leg, push through the glutes and come to standing. Lower yourself back down on the same side you came up, and shift your weight and repeat on the other side.

[Regression: Cossack/Lateral Lunges (6 Reps, Alt)]

CIRCUIT 3:​  3 SETS   [60-90 SECONDS REST IN BETWEEN MOVEMENTS]

MOVEMENT 1

1. SPLIT SQUAT (6 REPS/SIDE)

Go into a wide lunge (Front leg-flat foot, back leg-on your toes), feet hip-distance apart. Start to lower yourself to the floor, driving your weight through your front knee, aiming to the knee to pass the toes (if your mobility allows). Engage your core, draw your shoulders down and back, staying tall through the crown. Push through your front foot, squeezing the glutes as you come up to a standing wide lunge (back foot should still be on your toes). Make sure that you're engaging everything to push yourself back up.

[Regression: Half Kneeling to Hamstring Bow (3 Reps/Side)]

MOVEMENT 2

2. MOUNTAIN CLIMBER > STEP THROUGH (8-10 REPS)

Start sitting back on your heels (on your toes, with your arms reaching out in front of you). Bend the left leg and bring it up to the outside of your left arm (your shoulder should be in line with your knee), keeping your hips and shoulders square to the front, with the opposite leg extended behind you, creating a stretch in your hip flexor and hamstring (keeping the leg as straight as possible). Make sure that your back is straight. Once the knee meets the arm, lift the back leg and take it through (in line with your chest) your arms, ‘Stepping Through’, lifting the same arm as the leg comes through, toes pointed towards the ground, hip in line with your stabilizing arm (not far away, as this puts pressure on the shoulder), shoulder should be stacked on top on arm/hand, and then replace that leg back behind you into the Mountain Climber position. Come back to a loaded position, and then repeat with the opposite leg.

[Regression: Mountain Climber > Sit Through (6 Reps, Alt.)]

​DECOMPRESSION:  1 SET  [REST AS NEEDED]

MOVEMENT 1

1. KNEE OVER HIP > BRETZEL (4 REPS, ALT.)

Start by laying on your back. Lift and bend one knee to your chest, take it over the opposite leg, and try to touch the floor with your knee whilst keeping both shoulders on the ground (if the shoulder comes off the floor, don't take the knee so far). From here, bend your opposite leg so that you can grab hold of your ankle with your other arm (Bretzel),. Keep reaching over with the knee and pressing both shoulders into the ground, squaring your chest to the front. Replace the legs, switch over and repeat on the opposite side.

[Regression: Alt. Knee Over Hip (4 Reps)]

MOVEMENT 2

2. TWISTING PIGEON (4-6 REPS) 

Bring your (right) leg up and in front of your chest, bent at the knee, as close to 90-degrees as you can. Place your (right) hand next to your (right) knee and your (left) hand next to your (left) foot, lengthening out your back leg (foot relaxed). Reach your (left) arm over to your (right) side and breathe deeply. Replace the arm and lift your hips so that you can switch legs and repeat.

 

[Regression: 90/90's (6 Reps, Alt.)]

MOVEMENT 3

3. LATERAL SPINE ROLL (6 REPS, ALT.)

Stand with your feet slightly wider than hip-width apart. Soften your knees, turn your right foot out to 90-degrees, and hang both arms in front of you (touching the right calf (palms together), with your body folded over your hips and leaning to the right side. Keeping the arm closest to the leg straight, bend the opposite elbow, drawing it back (like a bow and arrow), opening up the chest, and rotating the torso. The elbow should be facing the ceiling and your fingertips facing the floor. Keep reaching until your hand is by your chest and your opposite hand closest to your leg is by the knee. Keeping your legs glued to the floor, return the foot to face the front and turn your opposite foot out to 90-degrees. Shift your weight over to the other side and repeat.

WORKOUT COMPLETE