Name: Playbook - Amanda Essen - MUSCLE BUILDING Lowerbody - Workout 1
Uploaded: 2024-02-19T02:54:50.398Z
Duration: 60 min
Description: MUSCLE BUILDING Lowerbody - Workout 1

It was very good, the short rest time made the burn a lot more. Just one slight concern about the squat press, I seen lots of people get injure their legs when they lock out every rep. Is it ok if I don’t lock out on those for the concern of my knees?

Levi

Layla

Build muscle and strength
Build muscle and get stronger with Amanda’s unique upper & lower body programs!

Do 5 workouts each week and add one cardio workout if you want to build lean muscles. Try to go as heavy as possible! Lets go!💪🏼👊🏼

This is a superset, where you do a set of the first exercise, then go straight into a set of the second, then rest, before going back to the first exercise and continuing that pattern until you've completed all the specified sets.

- Stack your shoulders hips and heels over each other
- Maintain stability and lower down slowly
- Don't allow yourself to lean forward, keep your chin and eyes up
- Press up through your heels

Front squat

- 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

Frontsquat ss. barbell squat

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

Leg press (quad focused)

- Raise and lower your upper body engaging your lower back and glutes

Hyperextensions

Legpress ss. hyperextensions

- Press up using your toes activating your calf muscles
- Lower slowly stretching the calf muscles

Seated calf raise

- Keeping your chin tucked 
- Gently lift your head and shoulders off the floor 
- Slowly contracting your abdominals
- Pause briefly, lower back down
- Lower back stays in contact with the pad or floor

Crunches

MUSCLE BUILDING Lowerbody - Workout 1

Liked the super sets,  just confused on what weights I should be doing. Should I be doing 70% of RM if I’m doing 12 reps? And for the Russian twists, aren’t the feet suppose to be lifted off the ground while twisting upper half. But other wise it was a very good program.

At first glance the split didn’t look too bad, but it was a hard session! Don’t underestimate this one

MUSCLE BUILDING Upperbody - Workout 2

Very exhausting, legs are on fire. The high reps and heavy make it a very tough combo! Love it.

MUSCLE BUILDING Lowerbody - Workout 3

Very good workout, I like how the supersets are split. It’s kind of a push and pull idea.

So hard but so good 🤯 the super sets really kick in on the third sets - crazy pump

MUSCLE BUILDING Lowerbody - Workout 1

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