Name: Playbook - Ashton Hall - Lower body 3
Uploaded: 2022-11-05T03:26:11.130Z
Description: Lower body 3

Workout 3: 
Warm up: Incline treadmill walk 

Leg press pyramid

Back squat (light)

Bulgarian split squat

Superset:
Jump rope
In and out jump squats 

Superset: 
Leg curl
Leg extensions


Standing calf raises

- Walk on a treadmill placed on an incline

Incline treadmill walk

- 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

Add weight so that your sets of 8 are heaviest then decrease weight back to 15

Leg press

- 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 (50-60% off 1RM)

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

Bulgarian split squat (dumbbell) (10 each leg )

- Jump rope with the rope passing under your feet once each jump

Jump rope

- Perform jumping squats switching between narrow and wide stance each jump

Jump squats in and out

Superset

- 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

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

Lower body 3

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