Name: Playbook - Brooke Leach - WK 1 DAY 4
Uploaded: 2022-07-31T16:46:55.471Z
Duration: 65 min
Description: WK 1 DAY 4

Caroline

That goblet squat into a front lunge KILLED ME. 😅🥲

Jessica

- Place a 45 pound plate or 2 (10 lb plates) on the floor 
- Begin with bar positioned on your upper back with the heels of your foot on the plate 
- 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

Elevated Heel Squat

- Start with a shoulder width stance
- Keep your back on the pad as you lower down
- Reach parallel and push through your heels extending your legs to come up

Hack squat

- Stand upright with dumbbells in each hand down your sides 
- Lower your body by bending at your knee and left hip, while lowering the right knee until it almost touches the floor
- Alternate sides

DB walking lunge

- Perform all reps on one leg before alternating to the other leg

DB goblet squat into forward lunge

- Sit on the machine with the pad at the bottom of your shin 
- Extend one leg engaging your quad
- Pause at the top and lower slowly 
- Work both sides

Single leg extension

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

WK 1 DAY 4

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