Name: Playbook - Brooke Leach - WK 4 DAY 4
Uploaded: 2022-07-31T16:46:55.603Z
Duration: 65 min
Description: WK 4 DAY 4

- Stack your shoulders hips and heels over each other
- Maintain stability and lower down slowly
- Don't allow yourself to lean forward, keep your chin and eyes up
- Press up through your heels

Front squat

- Stand upright with a barbell across your upper back 
- Lunge forward with your left leg, planting the foot firmly. Lower your body by bending at your knee and left hip, while lowering the right knee until it almost touches the floor.
- Return to the starting position by pushing on the left leg
- Repeat on the opposite side

Barbell Forward Lunge

- Start a few inches away from the box with a dumbbell in each hand
- Place first foot up on box and press through your heel to bring the second foot up on top of the box
- Bring first foot down, then second foot and repeat on opposite side

DB box step ups

- When performing the squat, make sure that your feet are set shoulder-width apart 
- Keep your chest and upper body held in a neutral position or with a slight arch

Elevated Heel Goblet 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

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