Name: Playbook - Brian King - Lowerbody Day
Uploaded: 2022-03-08T04:23:29.338Z
Duration: 45 min
Description: Lowerbody Day

Since being back at the gym, I haven’t had a structured workout. This made my workout so much better!

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- Keeping your back flat against the pad

- Lower your legs towards your chest

- Drive through your heels to press the sled back to starting position

Leg Press - Mid Stance

- Bring your heels towards your glutes

- Lower with a slow controlled motion

- Focus on engaging your hamstrings

Lying Hamstring Leg Curls

- Slowly lower the dumbbells with a slight bend in your knees, hinging at the hips and keeping your back straight

- Lower weight until you feel a slight stretch in your hamstrings

- Drive your hips forward and use your hamstrings to power back to standing

Dumbbell Straight Leg Deadlift

- Adjust leg extension machine to fit

- Select weight

- Extend your legs under control

- Lower your legs back to starting position in a controlled manner

Seated Leg Extension

- Sitting in an upright position with your back against the pad 

- Pull your legs together as you squeeze the pads inward

- Once the pads touch, slowly return to starting position

Adductor Machine

- 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

- Adjust fit on calf raise machine 

- Stand up onto your toes activating your calf muscles

- Lower slowly stretching the calf muscles

Lowerbody Day

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