Name: Playbook - Brooke Bohning - W8/D1 Lower Body
Uploaded: 2024-05-01T22:16:55.549Z
Duration: 45 min
Description: W8/D1 Lower Body

🎧🫧🩷💦 Let’s Workout!

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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.

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THANK YOU FOR WORKING OUT WITH ME 🫧

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

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 feet wider than shoulder width apart
2️⃣ knees & toes rotated outward to a 45 degree angle
3️⃣ hold a dumbbell in between your legs
4️⃣ send the hips back and brace the core


ALTERNATIVES ⤸
▫️ cable machine or landmine

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 Sumo Squat

HOW TO ⤸
1️⃣ start with feet hip width apart
2️⃣ lower into a squat (no hip hinge) as low as you can go!
3️⃣ as you come up out of the squat, go back into a lunge. squat again and repeat lunge on the opposite leg


ALTERNATIVES ⤸
▫️ using a dumbbell

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 + Lunge

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

W8/D1 Lower Body

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