Name: Playbook - Ally Lewis - Legs 2
Uploaded: 2023-02-04T02:48:30.275Z
Duration: 60 min
Description: Legs 2

- Support upper back on a bench and the barbell across your hips
- With both knees bent to 90 degrees 
- Lower your glutes to the floor and press back up to starting
- Pyramid set- Start with higher reps & lower weight, increase the weight each set with lower reps

Barbell hip thrusts

- Start with the barbell on your upper back
- Step back with the first foot and lower down until knees are 90 degrees
- Repeat on the opposite side
- Pyramid set, increase weight each set

Barbell reverse lunges

- 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

- Slowly lower the bar with a slight bend in your knees, hinging at the hips and keeping your back straight
- Lower weight until you feel a slight stretch in your hamstrings
- Drive your hips forward and use your hamstrings to power back to standing

Barbell RDL

-Keep a slight bend at the front knee
- Come straight down until your reach shin height 
- Pull back up

Dumbbell bulgarian split squat

- Start a few inches away from the box with a dumbbell in each hand
- Place first foot up on box and press through your heel to bring the second foot up on top of the box
- Bring first foot down, then second foot and repeat on opposite side

Dumbbell box step ups

Single leg - leg press 10 each leg
No rest straight into 
Leg press (same weight) 20
x4

- Position foot midway on platform
- Lower slowly and push through your heel

Single leg, leg press

- Keeping your back flat against the pad
- Lower your legs towards your chest
- Drive through your heels to press the sled back to starting position

Legs 2

More workouts from Ally Lewis