Name: Playbook - Brooke Leach - WK 7/8 DAY 4
Uploaded: 2022-12-07T00:34:38.324Z
Duration: 60 min
Description: WK 7/8 DAY 4

- Begin with bar positioned on your upper back, holding the handles forward of your body
- 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

Smith Machine Back Squat

- Take a small step forward so barbell is away from squat rack 
- Place one foot forward and the other foot back so that you have a wide stance between your feet
- Toes pointing forward, abs engaged, and back straight

Barbell Static 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

- 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