Name: Playbook - Hails . - Cable Lower body
Uploaded: 2024-01-02T00:18:57.261Z
Duration: 50 min
Description: Cable Lower body

Aterra

Make sure you can maintain good form with the weight you choose.

- Get into position and place wrap at the bottom of your ankle closest to the machine.
- Kick away from the machine leading with your heel.
- Lower your leg back to starting position slowly. 
- Complete desired reps then repeat on the opposite side

Cable inner thigh abduction

- Get into position and place the wrap around your ankle furthest from the machine.
- Kick your leg out to the side, leading with your heel and squeezing your glutes.
- Lower your leg back down
- Complete desired reps then repeat on the opposite side

Cable glute side kicks

- Get into position and place the bottom of your foot on the handle
- Push back and up with your foot and extending your leg upwards
- Lower your leg back down
- Complete desired reps then repeat on the opposite side

Cable glute kickback

Super set

- Begin the movement by bending at the waist and pushing your hips back towards the machine 
- Keep a neutral spine throughout the entire movement 
- Keep pushing your hips back until you feel a nice stretch in your hamstrings 
- Pause for a second and reverse the movement by driving the hips forward 
- Ensure that you squeeze and activate your glutes at the top of the movement 
- Repeat for the desired number of reps

Cable pull through

- Hold the cable attachment in goblet position
- Stand with feet shoulder width apart
- Lower in to the bottom of a squat pushing your hips back and down
- Stand up out of squat to full hip extension keeping your chest up
- Your knees should be inline with your toes

Cable goblet squat

Cable Lower body

DB Quads & Hamstrings

Glute Focused

Bird

Whew legs are shook! Quick and effective work!

Morgan

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When your gym is on the 1st floor and the building doesnt have a lift. #tumbleweed

Rebecca

Leah

Anasia✨

Machine Total Lower Body

Deshaunna

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Jaye

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The order of each workout is always key! I love the layout, seems simple but leaves you sore in the correct places

Cable Lower body

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