Name: Playbook - Body By KB - W1/D4 Lower Body
Uploaded: 2023-06-25T20:44:09.557Z
Duration: 60 min
Description: W1/D4 Lower Body

Alina

Iryna

As reps decrease, weight should increase!

- 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

- Keeping your back flat against the pad
- Lower your legs towards your chest
- Drive through your heels to press back to starting position

Leg press (quad focused)

Smith Machine Cannonball Squat

- Step one leg back behind the other leg
- Bring your knee down until it reaches 90 degrees
- Push through your front leg to bring your back leg forward to starting position 
- Complete desired reps then repeat on the opposite side

Smith Machine Curtsy Lunge

- Press up using your toes activating your calf muscles
- Lower slowly stretching the calf muscles

Seated Calf Raise

W1/D4 Lower Body

Didn’t make it to the gym today but so glad I was able to do all the exercises with the dumbbells and bench I have at home. Instead of the rounded back hyperextension, I did a bench reverse hyperextension.

Melanie

W1/D1 Glutes

W1/D2 Back

That was great! On vacation right now but was able to do all exercises using the hotel’s fitness center!

W1/D4 Lower Body

Community

More workouts from Body By KB