Name: Playbook - George David III - W1/D5 Lower body
Uploaded: 2023-05-02T20:06:15.380Z
Duration: 60 min
Description: W1/D5 Lower body

- Keeping your feet aligned with your knees 
- Push out your legs against the pads 
- Ensure your movement against the resistance is smooth and controlled

Abductor machine

- 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

Superset

- 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
- Make sure to drive your knees out and dont let them cave in

Barbell hip thrusts with band

- Stay low in squat position
- Lead with the knee and focus on hips!!!

Band lateral walks

-Holding dumbbells at your sides, chest lifted and shoulders back
- Place foot up onto the box and push through your heel to stand up
- Bring the other leg up
- Step down and repeat 
- Work both sides

Dumbbell step ups

- Perform jumping squats switching between narrow and wide stance each jump

Jump squats in and out

- Bring your heels towards your glutes
- Lower with a slow controlled motion
- Focus on engaging your hamstrings

Lying hamstring leg curls

- Elevate front foot with plate
- Elevated front foot target glute more 
- Stand in a stager stance with a dumbbell in each hand 
- Lower into a split squat 
- Stand up to the starting position 
* Work both sides

Dumbbell split squats

W1/D5 Lower body

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