Name: Playbook - Albert Pepaj - W1/D4 Lower Body
Uploaded: 2022-03-18T23:51:21.532Z
Duration: 75 min
Description: W1/D4 Lower Body

ERINDA

- Place BB on your traps and stand with feet under the hips 
- Shift hips back in space as you lower into a squat 
- Drive your heels in the ground 
- Keep your spine long and core engaged throughout

Squats

- Place back foot on a bench and hold DB's down at your sides 
- Lower your body so that you create a 90 degree angle at the front knee 
- Drive your front heel into the ground 
- Keep your spine long and core engaged

Split Squats

- Place your feet wider than hips distance on the platform 
- Bend at the knees as you lower the weight towards you 
- Press through the heels as you lengthen your legs

Leg Press

- Place feet directly under hips 
- Hinge hips back as you lower the barbell towards the ground with control 
- Drive your heels into the ground and lengthen the legs as you return to stand

BB RDL

- Sit with your spine against the seat and your legs lengthened (not locked) 
- Allow your heels to rest off the platform so your feet are in a flexed position 
- Press the balls of your feet into the platform as you push the machine away and contract the calves

Calf Raises 2

W1/D4 Lower Body

Feta

Feeling good💪🏻 on to the next ⚡️

W1/D4 Lower Body

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