Name: Playbook - Blair Epstein - Lower Body Gym Workout
Uploaded: 2024-01-06T13:34:05.199Z
Duration: 60 min
Description: Lower Body Gym Workout

LETS GET THOSE LEGS AND GLUTES FIRED UP!!! 

We are hitting glutes, hamstrings, quads, and calves! Your legs will be on FIRE!! 

Leave a comment and let me know how you did it!!

- 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

Go from one exercise to the next with no rest - after 1 round is complete, rest for 60 seconds and repeat 4 rounds!

- Place feet higher and wide with toes slightly out on the platform
- Keeping your back flat against the pad
- Lower your legs towards your chest
- Drive through your heels to press all the way back to starting position

Leg Press - Sumo Stance

-Holding dumbbells at your sides, chest lifted and shoulders back
- Place foot up onto the box and push through your heel to stand up
- Bring the other leg up
- Step down and repeat
- Repeat all reps on one side then switch

Dumbbell Step Ups

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

Lying hamstring leg curls

Circuit 1

- 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

- Keep your chest up holding two dumbbells at your shoulders or at your sides
- Step forward and bring your back knee down until both legs are at about 90 degrees
- Step forward and repeat with the opposite leg

Dumbbell Walking Lunges

- Keeping your feet aligned with your knees 
- Push out your legs against the pads 
- Ensure your movement against the resistance is smooth and controlled

Abductor Machine

Superset 1

- Hold a single dumbbell or plate, using other hand for support 
- Perform half the reps and then hold the weight in the other hand for the next half 
- Pause at the top engaging your calf
- Do half the reps with the plate in one hand then switch hands

Lower Body Gym Workout

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