Name: Playbook - APEX TRAINING PARTNERS - W1/D5 F.C.1.1 Lower Body Strength
Uploaded: 2023-05-01T20:12:23.850Z
Duration: 60 min
Description: W1/D5 F.C.1.1 Lower Body Strength

Focus on building strength and developing proper form

1. Keep a slight bend at the front knee
2. Come straight down until your reach shin height 
3. Pull back up

Dumbbell Bulgarian Split Squat

1. Lie on a flat bench with your feet flat on the ground and your eyes positioned directly under the bar.
2. Grasp the bar with a narrow grip, with your hands positioned closer than shoulder-width apart. Your palms should be facing towards your feet.
3. Unrack the bar and hold it directly over your chest, with your elbows tucked in close to your body.
4. Lower the bar towards your chest, keeping your elbows close to your body and your forearms vertical.
5. Once the bar touches your chest, press it back up to the starting position by pushing through your triceps and chest muscles.
6. Repeat for the desired number of repetitions.

Tips:
Keep your shoulder blades pulled back and down throughout the exercise to maintain proper form. Keep your elbows tucked in close to your body to maximize triceps activation and reduce stress on your shoulder joints. Exhale as you push the bar up, and inhale as you lower it down. Avoid bouncing the bar off your chest to prevent injury.

Narrow-grip Barbell Bench Press

1. Stand with your feet hip-width apart and your arms by your sides.
2. Find a step or platform. Step up onto the platform with your left foot, keeping your right foot behind you.
3. Engage your core and glutes and lower your right knee down towards the ground, keeping your left knee directly above your left ankle.
4. Pause briefly at the bottom of the lunge, then push up through your left leg to return to the starting position.
5. Repeat for the desired number of repetitions, then switch sides and perform the exercise with your right foot on the platform.

Tips:
Keep your core muscles engaged throughout the exercise to maintain good posture and alignment. Avoid leaning forward or rounding your back as you lunge. Keep your knee in line with your toes as you lower down, rather than letting it cave inwards.

Single Leg Deficit Lunge

- Hold the bar with underhand grip
- Engage your biceps as you curl bar towards your shoulders
- Lower slowly and controlled

EZ bar curls

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