Name: Playbook - Frank Romano - Lower A
Uploaded: 2022-06-03T19:09:57.304Z
Duration: 60 min
Description: Lower A

Bodybuilding lower workout.
- Adductor (2x12)
- BB back squat (8,8,6,F)
- BB Hip Thrust (10x10)
- DB Goblet Squat (3x8)
- Leg Extension/Hamstring Curl Superset (12/12(3))

- Sitting in an upright position with your back against the pad 
- Pull your legs together as you squeeze the pads inward
- Once the pads touch, slowly return to starting position

Adductor machine

- Begin with bar positioned on your upper back
- 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
- Warm up prior to first set 
- Up weight on each set

Barbell back squat

- Support upper back on a bench and the barbell across your hips
- With both knees bent to 90 degrees 
- Lower your glutes to the floor and press back up to starting
- 2s squeeze at top 
- 5s eccentric

Barbell hip thrusts

- Elevate heels onto a weight plate
- Hold a single dumbbell in the goblet position
- Lower into the bottom of a squat
- Stand up, DO NOT STRAIGHTEN LEGS 
- Heavy as possible

Dumbbell heels elevated 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

- Sit in a hamstring curl machine adjusted to you
- Curl the weight with your hamstrings slow and controlled
- Pause at the bottom
- Slowly return to staring position
- Can be performed on lying leg curl if you don’t have access to this machine

Lower A

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