Name: Playbook - Coach Andy Gallagher - Lower body strength [KB]
Uploaded: 2024-01-24T17:03:27.653Z
Duration: 50 min
Description: Lower body strength [KB]

Lower body Kettlebell workout💪

-Start with the movement prep circuit and then move into your strength circuits 

- can be scaled to all levels

Beginners- perform 3 rounds of strength exercises
Intermediate- perform 4 rounds
Advanced- perform 5 rounds

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- start by reaching hands above head
- then hinge hips back and slowly lower hands to the ground
- walk hands out into a plank
-engage core, quads and glutes
- jump one foot forward next to hand
- rotate open towards the forward foot
- switch sides and repeat
- walk hands back

Walk Outs to worlds greatest stretch

- start by engaging core and quads
- relax quads and let the knees drive forward until you feel a comfortable stretch in the calf
- reengage quads to straighten leg. 
- move slow and controlled

Knee bends

- start by engaging your glutes to elevate hips-
- engage core and March one leg 
- alternate and repeat for desired total reps

Lying elevated hip flexor March (band)

- Position yourself on your forearms and knees 
- Keeping your knee in a bent position, hips squared
- Lifting your leg back and up toward the ceiling, engaging your glutes 
- Return to starting position
- perform for desired reps and switch sides

Donkey kick (bent, floor)

- start on hands and knees
- straighten one leg out to the side
- using your hands sit the hips back toward your heels and pause
- then rock forward, engage the glute and lift leg
- repeat for desired reps on other side

Adductor rock backs w/ lift-off

Lower body movement prep

Lower body superset- perform one set of each exercise and then repeat for 4 rounds

- start with feet slightly closer than hip width
- step the foot opposite of the KB back, so toes align with front heel
- keep back foot heel elevated
- engage core
- squat and engage glutes to drive back up 
- repeat for desired reps on other side

Kickstand single arm front rack squat

- Begin with kettlebell in hand and feet hip width apart
- elevate the foot on the KB side
- hinge hip back lowering KB 
- keep lowering until you feel a good stretch in hamstring
- engage glute and core to drive up
- do one side and repeat on other side

Kettlebell single leg RDL

Lower body squat/hinge superset

Perform 1 set of each exercise and repeat for 4 rounds

- engage core
- lunge forward and back
- lunge out to the side and back
- step back king and back 
- repeat for desired reps and then repeat on other side 

* forward, side, back = 1 rep

KB goblet lunging complex

- Lay on the floor with your legs bent and feet on top of foam roller 
- Push through your heels and engage glutes to drive hips up 
- Keeping your feet aligned with your knees 
- lower slowly 

*if you don’t have a foam roller just have your feet on the ground

Glute bridge with abduction

- use a desk or a wall to stabilize 
- drive up into a calf raise, keeping quad engaged
- relax quads and drop knees 
- try to progressively get lower throughout the set
- only drop lower if you’re knees are pain free
- engage quads to straighten legs 
- drop heels
- move SLOW and controlled 

*ONLY WORK IN A RANGE OF MOTION THAT IS PAIN FREE

Lower body strength [KB]

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