Name: Playbook - Brooke Bohning - W4/D3 Lower Body
Uploaded: 2024-05-01T17:43:13.491Z
Duration: 45 min
Description: W4/D3 Lower Body

- Begin with bar positioned on your upper back
- Brace your midline and keep your chest up
- Eyes forward as you lower, sitting back and down
- Reach parallel and push through your heels to come back up

Barbell back squat

- Lying down with your legs extended vertically on the platform 
- Lower your legs towards your chest
- Drive through your heels to press the sled up to starting position

Vertical leg press

- Holding the end of the landmine bar in goblet position
- Step back and lower down until both knees are at 90 degrees
- Stand back up by pushing through your heel, bringing your back leg in and lifting the knee forward 
- Repeat the sequence for time or reps
- Complete desired reps then repeat on the opposite side

Landmine goblet reverse lunge

- 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

- Adjust fit on calf raise machine 
- Stand up onto your toes activating your calf muscles
- Lower slowly stretching the calf muscles

Machine standing calf raise

W4/D3 Lower Body

Rosa-Anne Flores

Shannon

Te Aomihia

W1/D1 : Lower Body

This workout is only four exercises, but I definitely feel the burn. All I have to say is, make sure to challenge yourself!

Gina

Kortney

W1/D2 Upper Body: Push

Ashley

Omg this workout was 🔥!! My legs r like noodles after this!! Love it!

Angela

I’m definitely going to be feeling this one later, my legs are burning! 💪🏼

Elissa

W1/D3 Lower Body

I’m dead. Soaked in sweat. This is a gooood one 😮‍💨

kirsten

W1/D4 Upper Body: Pull

W2/D1 Lower Body

W2/D2 Upper Body: Push

literally love ur workouts!! they give me a pump everytime and get the job doneeee

W4/D3 Lower Body

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