Name: Playbook - Bridget Bollig - Lower Body
Uploaded: 2023-11-22T12:19:29.911Z
Duration: 90 min
Description: Lower Body

Lower Body
- Squats 3x20
- Leg press 3x15 (superset)
- Leg extension 3x20
- Hip thrust 3x8-10
- Barbell RDL 3x8-10
- Hamstring curl 3x6-8
- Standing calf raise 3x10-15
- Seated calf raise 3x10-15

Belt squat

- 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)

- 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

- Slowly lower the bar 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

Barbell RDL

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

Hamstring curls

- 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

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