Name: Playbook - Brooke and Taylor - W1/D1 Lower body 1
Uploaded: 2023-07-26T00:51:31.191Z
Duration: 44 min
Description: W1/D1 Lower body 1

Great ready to push those weights!

Workout moves:
Hack squat 
Hip thrusts 
DB Bulgarian split squats 
Leg extension 
Hamstring curl
Abductor machine

-Keep your feet wide on platform 
-Brace your core
-Squat down w/ enough knee bend that your thigh touches your calf for optimal quad engagement

Hack squat

-keep feet flat on core
-brace your core
-lean on bench so your scapulas are flat on bench
-thrust up w/ your pelvis 
-squeeze your glutes fully at top

Hip thrust

-Keep a slight bend at the front knee
- Come straight down until your reach shin height 
- Pull back up
-Optional: add plate under front foot for increased ROM

Dumbbell bulgarian split squat

- Sit in a hamstring curl machine adjusted to you
- Curl the weight with your hamstrings slow and controlled
- Pause at the bottom
- Slowly return to staring position

Seated hamstring curl

- 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

- Keeping your feet aligned with your knees 
- Push out your legs against the pads 
- Ensure your movement against the resistance is smooth and controlled
***use machine or band***

Abductor machine

W1/D1 Lower body 1

W1/D2 Upper body 1

Jocelyn paslowski

W1/D3 Lower body 2

W1/D4 Upper body 2

W1/D5 Lower body 3 (optional)

W2/D1 Lower body 1

W2/D2 Upper body 1

W2/D3 Lower body 2

W2/D4 Upper body 2

W2/D5 Lower body 3 (optional)

W3/D1 Lower body 1

W3/D2 Upper body 1

W3/D3 Lower body 2

W3/D4 Upper body 2

W3/D5 Lower body 3 (optional)

W4/D1 Lower body 1

W4/D2 Upper body 1

W4/D3 Lower body 2

W4/D4 Upper body 2

W4/D5 Lower body 3 (optional)

W5/D1 Lower body 1

W5/D2 Upper body 1

W5/D3 Lower body 2

W5/D4 Upper body 2

W5/D5 Lower body 3 (optional)

W6/D1 Lower body 1

W6/D2 Upper body 1

W6/D3 Lower body 2

W6/D4 Upper body 2

W6/D5 Lower body 3 (optional)

W1/D1 Lower body 1

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