Name: Playbook - Brittany Ogus - W1/D3
Uploaded: 2024-02-17T23:53:33.545Z
Duration: 75 min
Description: W1/D3

I enjoyed the different dead lifts- also if your new to lifting it’s nice to do these workouts because it gets you out of your comfort zone (-:

Brittany

Wed: Lower
 
1. Seated Leg Curls 
2. Conventional Deadlift 
3. Walking Lunges
4. Romanian Deadlift
5. Calf Raise

- Adjust the machine lever to fit your height and sit on the machine with your back against the back support pad
- Place the back of lower leg on top of padded lever (just a few inches under the calves) and secure the lap pad against your thighs, just above the knees
- Then grasp the side handles on the machine as you point your toes straight and ensure that the legs are fully straight right in front of you
- As you exhale, pull the machine lever as far as possible to the back of your thighs by flexing at the knees
- Keep your torso stationary at all times
- Hold the contracted position for a second
- Slowly return to the starting position as you breathe in

8-10 reps

Seated Leg Curl

- Approach the bar so that it is centered over your feet
- Take a big breath and then lower your hips and flex the knees until your shins contact the bar
- Look forward with your head
- Keep your chest up, begin driving through the heels to move the weight upward
- After the bar passes the knees aggressively pull the bar back, pulling your shoulder blades together as you drive your hips forward into the bar
- Lower the bar by bending at the hips and guiding it to the floor 
- The bar path should be straight up and down in the pull and as you lower the bar

6-10 reps

Deadlift (Barbell)

- Begin standing with your feet about hip-width apart, holding a dumbbell in each hand at your sides
- Step forward with one leg, flexing the knees to drop your hips
- Descend until your rear knee nearly touches the ground (Your posture should remain upright, and your front knee should be in line with your front foot)
- Drive through the heel of your lead foot and extend both knees to raise yourself back up
- Step forward with your rear foot, repeating the lunge on the opposite leg

6-10 steps each leg

Walking Lunges (Dumbbell)

- Start with bar in your hands as opposed to the floor
- Slowly lower the weight with a slight bend in your knees, bending 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

Romanian deadlifts

-The key is the PAUSES and TEMPO for calf training.
-count 4 Mississippi down, pause for two Mississippi, engage up and slight pause at the top. 
- Push through the balls of your feet
- Engage your calves as you go up

Standing calf raise

W1/D3

So so good! Booty gains incoming❤️‍🔥❤️‍🔥❤️‍🔥

Maggie

I’m in love! So easy to navigate and LOVE that I can track my weights/progress

Anatasia

Britt Ogus

W1/D1

W1/D2

W1/D4

Good! Gave me new workouts that I hadn’t thought about doing before.

W1/D5

Ruth

W1/D6

W1/D7

I LOVE this new app! Been doing these programs for a while and just loving the ease of Movema!

W1/D3

Community

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