Name: Playbook - Blair Epstein - W1/D2 lower 1
Uploaded: 2024-01-06T13:34:05.158Z
Duration: 60 min
Description: W1/D2 lower 1

Make sure when the reps are doing down, you are going up in weight and when the reps go up you are going down in weight!

- 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

- Lowering your knee to the ground, making sure just your knee is touching
- Bring it back to the top and slowly lowering again 
- Complete all reps on one side before moving to the other leg

Smith Machine Skater 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
- 20 total for 2 sets then INCREASE THE WEIGHT for 10, 10 reps total, 5 each side so it should be HEAVY

Dumbbell Walking Lunges

- Keeping your back flat against the pad
- Place your foot high on the platform
- Lower your leg toward your chest
- Drive through your heel to press the sled  back to starting position, stop before locking your knee
- Complete desired reps then repeat on the opposite side
- 10 each side

Single legged leg press

- 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

This is a dropset - meaning after the desired reps you will DROP the weight and complete the next amount of reps. Ideally, reps go up as the weight goes down. No rest in between. So you will go from 8, 10, 15, 20 reps with no breaks as you continue to drop the weight. That is ONE set, complete 3x.

- 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

DROPSET

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