Name: Playbook - Brad Jackson - W1/D2 Lower Body
Uploaded: 2022-05-07T12:22:50.610Z
Duration: 60 min
Description: W1/D2 Lower Body

Gabriel Saucedo

Focusing on muscles of the lower body.

Aim to work at a weight of approximately 60-70% intensity, or a weight that isn’t too easy but not too hard.

Workout summary:
- Barbell Back Squats
- Romanian Deadlifts
- Walking Lunges
- Laying Hamstring Curls
- Calf Raises (Machine)

1. Start by positioning your grip slightly outside shoulders, keep everything symmetrical

2. Go under the bar, squeezing your back and positioning the bar on the top of your traps (not neck).

3. Stand straight up with the bar, take a few small, controlled steps backwards out of the rack

4. Brace your midline and keep your chest up

5. Eyes forward as you lower, hinging at your hips first than breaking at the knees

6. Reach parallel and push through your heels to come back up, leading with your shoulders

7. Squeeze glutes at the top of movement to lock hips out

Barbell Back Squat

1. Start by gripping the bar just outside shoulder width, unrack and walk back a few steps

2. Slowly lower the weight with a slight bend in your knees, bending at the hips and keeping your back straight

3. Lower weight until you feel a slight stretch in your hamstrings

4. Drive your hips forward and use your hamstrings to power back to standing

Romanian Deadlifts

1. Begin with dumbbells in each hand

2. Step forward with one foot and lower down until knees are 90 degrees, rise half way, lower back to 90

3. Push through front heel and stand back up 

4. Alternate between both legs

NOTE: repetitions are total between both legs

DB Walking Lunges

1. Lay face down onto the machine with heels just on the padding 

2. Bring your heels towards your glutes

3. Lower with a slow controlled motion

4. Focus on engaging your hamstrings

Lying Hamstring Curls

1. Place both feet half on the plate form so that the heels of your feet are off

2. Extend through your toes to push the weight up, making sure to hold for 1-2 seconds

3. Slowly lower the weight down to a full stretch

W1/D2 Lower Body

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