Name: Playbook - Blair Epstein - W3/D1 Lower Body
Uploaded: 2024-01-06T13:34:05.593Z
Duration: 60 min
Description: W3/D1 Lower Body

Carolina

LETS GET THOSE LEGS AND GLUTES FIRED UP!!! 

Focus on form with every movement. Move slow through each exercise and think about the muscle you are trying to workout! 

Remember this is a progressive overload program. Try and go up in weight for your hip thrusts today!

- 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

GO UP IN WEIGHT EVERY SET!

Barbell Hip Thrusts

- 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

Last 2 sets of 5 should be super heavy! Try and push yourself here.

Low Bar Back Squat

- 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

The sets of 5 should be HEAVY!! You should not be able to hit a 6th rep. Compete failure for these!!

Leg Press - Sumo Stance

- Begin by standing both feet on the plates
- Step one foot behind you and lower down until your back knee touches the ground
- Press through the front heel and stand back up
- If you want more emphasis on your glutes, lean forward slightly while still keeping your back straight 
- Repeat on the opposite leg

Dumbbell deficit reverse lunges

- 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

Plate Calf Raise

W3/D1 Lower Body

Cheri

Yay - so excited to get this started.  Looking forward to building my strength.

Judy

W1/D1 Introduction

day 1 let’s goooooo. so excited to do this program with everyone!! just finished 🥵🥵🥵

Blair

Venessa

Such a good lower body workout! Pretty sure I won’t be able to walk tomorrow😅

Devon

W1/D1 Lower Body

W1/D2 Upper Body & Abs

W1/D3 ACTIVE REST DAY!

W1/D4 Lower Body

I did this a few days ago (forgot to press finish) and my triceps are still sore!! such a good workout!

W1/D5 Upper Body and Core

W1/D6 ACTIVE REST DAY!

W1/D7 ACTIVE REST DAY!

Really hard - need to keep
Push - thanks for keeping me going!!

W2/D1 Lower Body

W2/D2 Upper Body & Abs

W2/D3 ACTIVE REST DAY!

W2/D4 Lower Body

W2/D5 Upper Body and Core

W2/D6 ACTIVE REST DAY!

W2/D7 ACTIVE REST DAY!

Love me a FANTASTIC upper body and ab workout! That was so hard…I will get there…thanks! This is a must-do!

W3/D1 Lower Body

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