Name: Playbook - Brooke and Taylor - W1/D3 Lower body 2
Uploaded: 2023-07-26T00:51:31.200Z
Duration: 45 min
Description: W1/D3 Lower body 2

Jocelyn paslowski

Get ready to push heavy weight!

Workout moves:
Hip thrust
RDL
Hamstring curl
Glute kickbacks 
Good morning 
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

- 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

- Get into position and place the bottom of your foot on the handle
- Push back and up with your foot and extending your leg upwards
- Lower your leg back down
- Complete desired reps then repeat on the opposite side

Cable glute kickback

- Start with the barbell across the upper back
- With a slight bend in the knees press hips back and lower your chest towards the ground
- Bring chest back up and press hips forward to complete the move

Barbell good morning

- 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

W1/D3 Lower body 2

W1/D1 Lower body 1

W1/D2 Upper body 1

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/D3 Lower body 2

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