Name: Playbook - Ashton Hall - Lower Body 2
Uploaded: 2022-11-05T03:26:11.125Z
Description: Lower Body 2

Warm up squats to 75%

Circuit 
Squats at 75%
Sprinter skips
Air bike sprint 

Superset: x 4
Bulgarian split squats 
Glute bridges 

Sled pushes :

Superset: 
Slow push increase weight each set
Sled drag 

Sled push - Moderate speed & light weight 

Sled push - sprint

Back squats at a moderately heavy weight - 75% of max range

- 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

- Skip forward, lifting your lead knee to waist height
- Keeping your back leg straight as you come off your toe
- Continue moving forward alternating legs

Sprinter skips

15 calories as fast as possible- If no calorie meter do 15 seconds all out

Stationary bike

Circuit

-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)

- Lay on the floor with your legs bent
- Push through your heels bringing your hips up 
- Squeezing your glutes 
- Lower back to starting position

Glute bridge

Superset

- Stand behind the sled and grab the poles with a high-grip hand position
- Engage your core muscles and push the sled forward, powering through your entire leg 
- Extend your hips and knees as you move the sled forward
- Your foot stance should resemble your natural running position

Sled push

- From a squatted position 
- Grab the sled and walk backward pulling the sled with you

Sled pull

- Stand behind the sled and grab the poles with a high-grip hand position
- Engage your core muscles and push the sled forward, powering through your entire leg 
- Extend your hips and knees as you move the sled forward
- Your foot stance should resemble your natural running position

*Light weight on sled moderate speed

- Stand behind the sled and grab the poles with a high-grip hand position
- Engage your core muscles and push the sled forward, powering through your entire leg 
- Extend your hips and knees as you move the sled forward
- Your foot stance should resemble your natural running position

* No wight on sled - Full sprint

Lower Body 2

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