Name: Playbook - Ariana Energy - T.U.T lower body
Uploaded: 2024-04-24T18:12:14.960Z
Duration: 20 min
Description: T.U.T lower body

Focus on lengthen muscles with the eccentric movement routine.

- Stack your shoulders hips and heels over each other
- Push weight down and in-between your legs
- Move at a pace of 3 seconds to descend and 2 seconds ascend.
- Squeeze glutes to stand
Moving slowly with the eccentric part of any movement lengthens the muscle.

Slow Eccentric Squat

- Stack your shoulders hips and heels over each other, (band optional: keep elbows in-line with shoulders)
- Engage your lats, keep pushing shoulders down the back
- Maintain stability and lower down slowly
- Don't allow yourself to lean forward, keep your chin and eyes up
- Press up through your heels
- Hinge hips with a flat back, until you feel a stretch in your hamstrings and glutes
- Reach full extension keeping your upper body tight

Squat to deadlift

- Stand with your feet close
- Step back into a reverse lunge, decend at a 2 second pace
-Hold at bottom for 2 seconds 
- Stand back up to the starting position
* Work both side

Slow Eccentric Bodyweight Reverse Lunges

T.U.T lower body

T.U.T lower body

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