Name: Playbook - Ashton Hall - Lower Body 1
Uploaded: 2022-11-05T03:26:11.120Z
Description: Lower Body 1

Bike warm up x 10 min

Superset: Warm up 
Leg extensions ( light warmup )
Reverse lunges  

Squats  

Leg press 

Superset: x 4 
Bulgarian split squats
Lateral lunges 

Superset: 
Leg extension (working sets)
Hamstring curls

Wall sit x 3
Seated calf raises

Stationary bike

- Sit on the machine with the pad at the bottom of your shin 
- Extend your legs engaging your quads 
- Pause at the top and lower slowly

Leg extensions (light weights)

- From a standing position take one giant step back 
- Drop your back knee towards the floor until both legs are bent at 90 degrees
- Stand back up to the starting position

Reverse lunge (8 each leg)

Warm up superset

- 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

- Place your feet in a low and narrow stance on the platform
- Keep your back on the pad 
- Push through your mid-lower foot to push the platform

Leg press - narrow stance

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

Bulgarian split squat (dumbbell)(12 each leg)

-Stand in a wide stance
- Lower bodyweight onto one leg and then back to center
- Alternate side to side in a slow controlled manner

Lateral lunges (bodyweight)(12 each leg)

Superset

Leg extensions

- Bring your heels towards your glutes
- Lower with a slow controlled motion
- Focus on engaging your hamstrings

Lying hamstring leg curls

- Sit against a wall with your legs and hips bent at 90 degrees
- Hold for time

Wall sit

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

Get 150 reps with the least amount of sets possible (moderately heavy weight)

Lower Body 1

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