Name: Playbook - Blair Epstein - lower body gym sesh
Uploaded: 2024-01-06T13:34:05.217Z
Duration: 60 min
Description: lower body gym sesh

- 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

- 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
- Lactic Acid meaning, 4 counts on the way UP, no pause at the top, immediately back down. full contraction should be on count 4

Barbell Hip Thrusts - LACTIC ACID STYLE

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

Lying hamstring leg curls

- 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

- Place the dumbbell on your hips
- Push through your heels to raise your hips
- Squeeze your glutes as you come up
- Pause at the top

Dumbbell glute bridge

lower body gym sesh

QUADS

BODY WEIGHT Lower Body HIIT

No Equipment HIIT Leg BURNER!

Lower Body!!!

Lower Body Gym Workout

Obsessed with this one. Kicked my butt-literally!

Mackenzie Bidwell

Phew 😅 great workout - thanks for pushing me!!

lower body gym sesh

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