Name: Playbook - Blair Epstein - W4/D1 Lower Body
Uploaded: 2024-01-06T13:34:05.655Z
Duration: 60 min
Description: W4/D1 Lower Body

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. Keep track of the weight and reps you are using so we can get better and better. Progressive overload can mean going up in weight, going up in reps, or spending more time under tension. 

Leave me a comment at the end to let me know how it was!

- 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

Plate Calf Raise

Superset 2

W4/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!

Carolina

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!

W3/D1 Lower Body

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

W4/D1 Lower Body

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