WEEK 2 / DAY 3

Lower Body Eccentrics & Isometrics #2

⏲ 50-60 min

WARM-UP

↻ 1 Set
No Rest

x8 Walkouts

Alternating

x8 Wide Stance Hip Rockers

x10 3D Pigeon Stretch

Each side = 1 rep

x10 Down Dog Knee Drive Each Leg

CORE ACTIVATION

↻ 1 Set
No Rest

x1 Dynamic Core Matrix

Perform 8 reps on each exercise on each side when applicable: High Plank Shoulder Taps, Side Plank Knee Drive and Leg Raise, Flying Plank, Hollow Body Rock, Glute Bridge Walkout

x12 Bird Dogs Each Side

To modify: place a mini band around your midfoot

GLUTE ACTIVATION

↻ 1 Set
No Rest

x10 Single Leg Stability Lateral Raises Each Leg

Hold for 3 sec. at top position each rep. The focus is on the stabilizing leg - not the moving leg.

x10 Side Plank Clamshells Each Side

Hold for 2 sec. at the top position each rep. To modify: loop a mini band around your knees.

UNILATERAL STRENGTH 1

↻ 1 Set
Rest as Needed

x15 Step-Downs Each Leg

2 sec down // 2s up. Pause at bottom position for 10 sec. every 5th rep. To modify: hold light to moderately heavy weights.

UNILATERAL STRENGTH 2

↻ 2 Sets
0:20 Rest Between Sets

x0:20 Single Leg Wall Sit Each Leg

To modify: perform on both legs

x0:20 Isometric Single Leg Back Elevated Bridges Each Leg

Hold at top position for 20 sec.

lower body 1

↻ 3 Sets
0:30 Rest Between Sets

x6 3-Stop Split Squats Each Leg

5 sec. hold each level. To modify: hold moderate to heavy weights.

x8 3-Stop Squats

3 sec. hold each level. To modify: hold moderate to heavy weights.

lower body 2

↻ 3 Sets
0:30 Rest Between Sets

x8 Runner's Deadlifts Each Leg

2 sec. eccentric push back // 2 sec. back up. To modify: use moderate to heavy weights.

x5 4-Stop Heel Elevated Bridges Each Leg

2 sec. hold at each level.

HIPS & GLUTES

↻ 1 Set
0:30 Rest

x1 10-Way Hips

Perform 8 reps each variation on one leg before switching: Lateral Leg Lifts, Clockwise Circles, Counterclockwise Circles, Forward Kick, Backward Kick, Clamshell, Knee Drive, Adductor Lift, Adductor Clockwise Circles, Adductor Counterclockwise Circles

x30 Butterfly Glute Bridges

COOL DOWN

↻ 1 Set

x0:30 Downward Facing Dog

x0:30 Deep Squat Hold

x0:20 Half Kneeling Quad Stretch Each Leg

x0:20 Figure 4 Stretch Each Leg

x0:20 Laying Hip Stretch Each Leg

x0:20 Hamstring Floss Each Leg