Workout Week1: Lower Body Workout Circuit #1 (4-28-20)

Warm Up Light cardio
- 5-10 minutes: Elliptical, Bike, Jump Rope
Warm Up Mobility Sequence
- 10 reps for each
- 7 Movement Pre-Workout Sequence
  - Also Inlcuded this shoulder mobility stretch more recently
    - 41) Combined Flexion and Reach Behind Back Thoracic Mobility Bind Progression VIDEO
Strength Circuits: 2 sets of each circuit
- Circuit #1
  - Front Squat
    - Barbell or Goblet
    - 8-15 reps
    - 151) Goblet/Front Squat VIDEO
  - Single Leg Heelraise Edge of Step
    - 8-15 reps, Get all the way up and all the way down
    - 126.3) Single Leg Eccentric Load to Full Single Leg VIDEO
    - Can also be done at the wall
      - 126) Single Leg Concentric/Eccentric VIDEO
- Circuit #2
  - 175) Side Step Band Progression VIDEO
    - 8-15 reps
  - 118) Single Leg Bridge Phase 5 VIDEO
    - 8-15 reps
- Circuit #3
  - 161.1) Slider Clock VIDEO
    - 4 directions 3-5 x around the clock
    - No hands if able
  - Single Leg Hops up onto 12 inch box
    - Hold the landing on step 2 seconds, hold landing on floor 2 seconds
    - Start double leg or lower height
    - 10-20x each leg
- Circuit #4
  - 133) Sprinter Lunge VIDEO
    - Walking lunge with high knee steps weights in each hand
    - 8-15 reps
  - 177.1) QUADRUPED BAND RESISTED ER FROM IR VIDEO
    - 8-15 reps
    - I started doing this after my torn/sprained MCL
    - It was really weak and painful at first on my knee but it got better
- Finish with single leg stability drills on flat ground or bosu, each leg to fatigue
  - Or foam roll option below…don’t hurt yourself
  - 191.2) Foam Roll Log Roll Balance VIDEO
  - 192) Sagittal Plane Stability VIDEO
  - 193) Frontal Plane Stability VIDEO
  - 194) Transverse Plane Stability VIDEO