Name: Playbook - Brooke Bohning - W5/D1 Lower Body 2.0
Uploaded: 2024-05-01T22:16:55.505Z
Duration: 45 min
Description: W5/D1 Lower Body 2.0

🎧🫧🩷💦 Let’s Workout!

💬 Questions? DM me here in the app!
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W O R K O U T  T I P S 👇🏼
✅ WORKOUT ALTERNATIVES available via exercise videos
🔟 If you can complete 10 REPS while maintaining proper form without the last few reps being challenging, start to increase the weight.
🏋🏼‍♀️ The last 2 REPS of your set should be challenging to complete while maintaining proper form.
⌛️ If you feel you cannot add any more weight, start to focus on TIME UNDER TENSION: slow your reps down and control them.

N U T R I T I O N  T I P S 👇🏼
🍓 PRE WORKOUT MEAL should be given 2-3 hours to properly digest prior to working out.
🍰 POST WORKOUT MEAL should be consumed once finished with your workout and contain 30-40g of protein + simple & complex carbohydrates.

🔗 L I N K S & C O D E S 🔗
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THANK YOU FOR WORKING OUT WITH ME 🫧

HOW TO ⤸
1️⃣ position the bar on your traps below your neck
2️⃣ feet in front of you, shoulder width apart
3️⃣ send your hips back into a squat


ALTERNATIVES ⤸
▫️ barbell, landmine, or preloaded barbell

TIPS ⤸
✅ always start with a warmup set with a lighter weight (or body weight) to prepare your mechanics for that specific movement
✅ if you can do ten reps with good form, start to increase the weight
✅ the last two reps of each set should be hard to push through
✅ when you see reps saying (12,10,8,6) you should be increasing the weight slightly over each set
✅ if you feel you can’t add any more weight, stay at the same weight and focus on time under tension — slow down your reps and control every rep
✅ always keep a slight bend in the knees and elbows — never lock out your joints to prevent injury

* Smith Machine Squat

HOW TO ⤸
1️⃣ rest your mid back on a bench or soft box
2️⃣ place a dumbbell or plate on the top of your thighs
3️⃣ lower your hips down, bracing your core
4️⃣ keep your eye gaze in front of you throughout the movement


ALTERNATIVES ⤸
▫️ barbell hip thrust
▫️ smith machine hip thrust
▫️ glute drive machine

TIPS ⤸
✅ always start with a warmup set with a lighter weight (or body weight) to prepare your mechanics for that specific movement
✅ if you can do ten reps with good form, start to increase the weight
✅ the last two reps of each set should be hard to push through
✅ when you see reps saying (12,10,8,6) you should be increasing the weight slightly over each set
✅ if you feel you can’t add any more weight, stay at the same weight and focus on time under tension — slow down your reps and control every rep
✅ always keep a slight bend in the knees and elbows — never lock out your joints to prevent injury

* Dumbbell Hip Thrust

HOW TO ⤸
1️⃣ position feet on the platform shoulder width apart


ALTERNATIVES ⤸
▫️ goblet squats

TIPS ⤸
✅ always start with a warmup set with a lighter weight (or body weight) to prepare your mechanics for that specific movement
✅ if you can do ten reps with good form, start to increase the weight
✅ the last two reps of each set should be hard to push through
✅ when you see reps saying (12,10,8,6) you should be increasing the weight slightly over each set
✅ if you feel you can’t add any more weight, stay at the same weight and focus on time under tension — slow down your reps and control every rep
✅ always keep a slight bend in the knees and elbows — never lock out your joints to prevent injury

* Leg Press

1. start by holding two dumbbells at your side
2. focus on one leg at time for the RDL - one is slightly bent out and back to the side (this leg helps stabilize you throughout the movement)
WORKING LEG: slight bend in the knee, hinge at the hips
3. bring the weight down mid shin
4. as you come up, bring the stabilizing leg back to perform a reverse lunge
**FULL MOVEMENT = 1 REP**
complete on both sides

✅ always start with a warmup set with a lighter weight (or body weight) to prepare your mechanics for that specific movement
✅ if you can do ten reps with good form, start to increase the weight
✅ the last two reps of each set should be hard to push through
✅ when you see reps saying (12,10,8,6) you should be increasing the weight slightly over each set
✅ if you feel you can’t add any more weight, stay at the same weight and focus on time under tension — slow down your reps and control every rep
✅ always keep a slight bend in the knees and elbows — never lock out your joints to prevent injury

* B Stance RDL + Reverse Lunge (Dumbbell)

HOW TO ⤸
1️⃣ slightly lean forward
2️⃣ push the weight out using your glutes


ALTERNATIVES ⤸
▫️ side to side squats

TIPS ⤸
✅ always start with a warmup set with a lighter weight (or body weight) to prepare your mechanics for that specific movement
✅ if you can do ten reps with good form, start to increase the weight
✅ the last two reps of each set should be hard to push through
✅ when you see reps saying (12,10,8,6) you should be increasing the weight slightly over each set
✅ if you feel you can’t add any more weight, stay at the same weight and focus on time under tension — slow down your reps and control every rep
✅ always keep a slight bend in the knees and elbows — never lock out your joints to prevent injury

W5/D1 Lower Body 2.0

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