Name: Playbook - Bridget Bollig - Lower Body Workout
Uploaded: 2023-11-22T12:19:29.791Z
Duration: 90 min
Description: Lower Body Workout

Lower Body Workout
- Squat 3x6-8
- Leg extension 4x10-12 drop set
- Hip thrust 4x10-12 
- RDL 4x8-10
- Cable abduction 4x10-12
- Standing calf raise 3x10-15
- Seated calf raise 3x10-15

- Begin with bar positioned on your upper back
- Brace your midline and keep your chest up
- Eyes forward as you lower, sitting back and down
- Reach parallel and push through your heels to come back up

Barbell back squat

- 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

- Support upper back on a bench and the barbell across your hips
- With both knees bent to 90 degrees 
- Lower your glutes to the floor and press back up to starting

Barbell hip thrusts

- Begin with dumbbells in each hand and feet hip width
- Press hips back and lower dumbbells down until mid shins
- Lift back up to standing and press hips forward

Dumbbell RDL

- Keeping both legs slightly bent 
- Pull your strapped ankle away from the pulley until it is fully abducted
- Return your strapped leg to the starting position
- Repeat for more repetitions

Cable abductions

- Push through the balls of your feet
- Engage your calves as you go up

Standing calf raise

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

Lower Body Workout

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