Name: Playbook - Blair Epstein - Lower Body!!!
Uploaded: 2024-01-06T13:34:05.194Z
Duration: 60 min
Description: Lower Body!!!

LEG DAY!! Make sure you do a few warm up sets to find the correct weight for you. 

Work hard!!

- Rack height should be 2” below the top of your squat 
- Begin with bar positioned just under your traps but above rear delts
- Let elbows flare back a little to create a shelf as you lift the bar off the rack 
- As you go into the squat, bring your elbows back in 
- Keep your wrists engaged, pushing with your palms 
- Stance slightly wider than shoulders, with feet turned out just slightly 
- Brace your midline with a slight forward lean, chest still up
- Eyes angled down as you lower, sitting back and down
- Reach parallel and push through your heels to come back up

Low Bar Back Squat

- Sit in a hamstring curl machine adjusted to you
- Curl the weight with your hamstrings slow and controlled
- Pause at the bottom
- Slowly return to staring position

Seated hamstring curl

Dumbbell Deadlift

Superset - Leg curl and RDL

- Pushing through your heels 
- You should be feeling this in posterior chain
- Making sure you are not locking your knees at the top, and the knees are coming all the way to your armpits

Leg Press - Feet Narrow and High

- Keep your chest up and hold dumbbells at the shoulders or by your sides
- Step back and bring your knee down until both legs are at 90 degrees
- Step forward back to the initial position 
- Complete desired reps then repeat on the opposite side

Dumbbell Reverse Lunge

- Stand in a wide toed out stance 
- Hold a heavy dumbbell between your legs in front of you
- Lower into a squat, and pulse 
- keep core tight and shoulders back

Dumbbell sumo squat

Superset - Reserve Lunges and Sumo Pulses

- 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

- Support upper back on a bench and the barbell across your hips
- With both knees bent to 90 degrees, keeping heels directly under your knees  
- Lower your glutes and press back up, squeezing flutes the entire time
- Make sure there is no arch in your back

Barbell Hip Thrusts

Lower Body!!!

QUADS

BODY WEIGHT Lower Body HIIT

No Equipment HIIT Leg BURNER!

Lower Body Gym Workout

Obsessed with this one. Kicked my butt-literally!

Mackenzie Bidwell

Phew 😅 great workout - thanks for pushing me!!

Lower Body!!!

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