Name: Playbook - Ebenezer Samuel - W1/D3 LEGS
Uploaded: 2022-12-20T13:00:35.585Z
Duration: 60 min
Description: W1/D3 LEGS

- Hold the dumbbell in front of your chest
- Set your feet just past shoulder width apart
- Keeping your core tight and your torso upright, push your hips back and come down
- Come down until your hips are below 90 degrees 
- Pause at the bottom
- Push through your heels back to an upright position.

Goblet pause squat

- Hold a dumbbell in each hand and stand with feet hip width
- Push your hips back keeping your lower back in its natural arch, lean your torso forward
- Lower your torso until you feel a stretch in your hamstrings
(Bent slightly at the knees as needed)
- Come down to about mid-shin height
- Squeeze your glutes as you come back up

Dumbbell romanian deadlift

Superset

- Get into a forward lunge position with torso upright, core braced and hips square to your body, with your back foot elevated on the bench  
- Hold the kb with your elbows close to your body 
- Lower until  your front thigh is almost horizontal, keeping your knee in line with your foot
- Squeeze your glutes as you come up

W1/D3 LEGS

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