Name: Playbook - Brooke Leach - WK 5/6 DAY 4
Uploaded: 2022-12-07T00:34:38.207Z
Duration: 70 min
Description: WK 5/6 DAY 4

Julia

- 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

- 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

- 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

- Sit on a leg press machine and place one foot against the pad about shoulder width apart
- Make sure your knee is bent at the start of the exercise 
- Slowly push against the pad using your heel until your knee is almost straight 
- Do not lock your knee straight at the peak of this exercise 
- Perform reps on one side before moving to the other side

Single Leg Leg Press

- 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

- Press up using your toes activating your calf muscles
- Lower slowly stretching the calf muscles

WK 5/6 DAY 4

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