Name: Playbook - Amy Jo - W1 / D1 Lower Body
Uploaded: 2024-05-01T17:30:16.431Z
Duration: 40 min
Description: W1 / D1 Lower Body

Smith Machine Reverse Lunge

Contralateral B stance RDL

- Stand in a wide toed out stance 
- Hold a heavy dumbbell between your legs in front of you
- Lower into a squat, touch dumbbell to the ground
- Stand up to full extension

Dumbbell Sumo Squat

Machine Lying Hamstring Curl

TARGETS: gluteus Maximus 

-Start by attaching an ankle cuff to a low cable pulley and adjusting the weight to your desired resistance.
-Face the cable machine and position yourself a few feet away from it, grasping a nearby support for balance if needed.
-Place the ankle cuff around one ankle, securing it tightly.
-Stand tall with a slight forward lean, engaging your core muscles for stability.
-Keep your standing leg slightly bent and shift your weight onto that leg.
-Initiate the movement by kicking your cuffed leg back and upward, extending the hip joint.
-Focus on squeezing your glutes at the top of the movement.
-Keep your back straight and avoid excessive arching or rounding.
-Control the movement as you return your leg to the starting position, maintaining tension in the glutes.
-Repeat for the desired number of repetitions on one leg before switching to the other leg.
-Breathe naturally throughout the exercise.

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