Name: Playbook - Bridget Bollig - Lower Body
Uploaded: 2023-11-22T12:19:29.905Z
Duration: 90 min
Description: Lower Body

Lower Body
- Squats 3x8-10
- Leg Ext. 3x12-15
- Smith machine lunge 3x12-15
- Hip thrust 3x10-12
- Single leg hamstring curl 3x8-10
- Standing calf raise 3x20-30
- Seated calf raise 3x20-30
- (Optional) Cable abduction 3x12-15

Belt 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

- From a standing position step back 
- Drop your back knee towards the floor until both legs are bent at 90 degrees
- Stand back up to the starting position

Reverse lunge

- 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

- Using only one leg
- Bring your heel towards your glutes
- Focus on engaging your hamstring

Single leg hamstring leg curl

- 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

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

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