Name: Playbook - Brooke Bohning - W6/D4 Lower Body
Uploaded: 2024-01-31T15:33:59.047Z
Duration: 45 min
Description: W6/D4 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

- 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 back flat against the pad
- Lower your legs towards your chest
- Drive through your heels to press the sled back to starting position

Leg press - mid stance

1. Start with a slightly elevated platform and grab a pair of dumbbells to hold at your sides
2. Perform a reverse lunge stepping one leg back off the platform and lower yourself to a 90 degree angle
3. Alternate legs

Dumbbell Deficit Reverse Lunge

- 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

W6/D4 Lower Body

My legs hurt after this. The rdls were hard!

Grace

first time in the gym🥳!!! it was scary😭❤️

Kateřina

Nerea

W1/D1 Glutes & Hamstrings

vivi

W1/D2 Chest, Shoulders & Triceps

Gina

Loved it as much as the first time 💜🤎

Rosa-Anne Flores

At first, I was really skeptical to do the assisted pull ups but I found a pull up machine and I felt a lot more comfortable. Overall I loved it!

W1/D3 Back & Biceps

Eeeks… my legs is burning! Enjoyed it!!!

Loved it! My gym didn't have a standing calf raise machine so I had to do it without one but overall the workout was great! I was really shakey doing the lunges after all of the exercises prior but I loved it!

W1/D4 Quads & Calves

I was really shakey so it was amazing. I feel so gooooddd

Still shook my way through the workout but felt like I have improved since the last one!

Payton

W2/D1 Glutes & Hamstrings

Emelyn

W2/D2 Chest, Shoulders & Triceps

I’m slowly starting to get it and getting more comfortable in the gym 🙏🏼💕

It was a good work out! I felt the struggle on this one ;)

Did it with my mom! We both loved it. I challenged myself more than usual today so I was definitely feeling it.
I substituted the Smith machine pull up for the assisted pull up machines. I really enjoy doing that one

W2/D3 Back & Biceps

Make sure yall are training to failure. The last two reps should be hard to do :)

Shayna

W2/D4 Lower Body

Definitely need to challenge myself more.  Maybe do more reps or heavier weights. I'm not feeling a burn
The workout was great though!

W3/D1 Glutes & Hamstrings

This workout has me feeling like the Incredible Hulk 💪🏼💪🏼💪🏼😂

W6/D4 Lower Body

More workouts from Brooke Bohning