Name: Playbook - AJ Vander Waal - Day 5 Lower Body
Uploaded: 2023-02-12T23:31:14.851Z
Duration: 45 min
Description: Day 5 Lower Body

- Begin with bar positioned on your upper back
- Brace your midline and keep your chest up
- Eyes forward as you lower, sitting back and down
- Reach parallel and push through your heels to come back up

Barbell back squat

- Start with feet wide and toes pointed out
- Engage your lats
- Pull the bar up keeping a neutral spine and upper body tight
- Reach full extension with your legs 
- Keeping a flat back lower bar to ground

Sumo deadlift

-Stand holding a dumbbell in each hand at your sides
-Step forward into a lunge
-Step back up to the starting position
-Repeat back and forth alternating legs

Dumbbell alternating lunges 2

Nordic leans

- Sit on the machine with the pad at the bottom of your shin 
- Extend your legs engaging your quads 
- Pause at the top and lower slowly

Leg extensions

- Sit in a hamstring curl machine adjusted to you
- Curl the weight with your hamstrings slow and controlled
- Pause at the bottom
- Slowly return to staring position

Day 5 Lower Body

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