Name: Playbook - Hails . - Lower Body Builder
Uploaded: 2024-01-02T00:18:57.270Z
Duration: 45 min
Description: Lower Body Builder

Melanie

Progressive overload:
Sumo Deadlift
Deadlift
Walking Lunges
Lateral Lunges
Barbell Hip Thrusts + Abduction

Increase the weight as the reps decrease. Make sure your weight is heavy enough to push you. The last few reps should take REAL effort!

- Start with feet wide and toes pointed out
- Engage your lats
- Pull the bar up keeping a neutral spine and upper body tight
- Reach full extension with your legs 
- Keeping a flat back lower bar to ground

Sumo deadlift

I suggest the larger plates for easier form!
- Place the bar just above your feet
- Engage your lats
- Pull the bar up keeping a neutral spine 
- Reach full extension keeping your upper body tight

Deadlift

Progressive overload Super set

- Lower down to create a 90 degree angle with your front leg
- Don't let your knee surpass your toe
- Keep your back neutral and stay upright
- 20 total reps

Walking lunges with dumbbells

- Place your feet hip-width apart, and dumbbells at your sides
- Take a big step to the side
- Land with your heel, flex the knee to lower your hip and body until your knee and hip are at a 90 degree angle 
- Keep opposite leg only slightly angled
- Return to the starting position by extending your hip and knee 
- Once they are straight, bring your foot back in to a standing tall position
Reps are for EACH leg.

Dumbbell lateral lunge

Progressive overload 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. 
-With the band right above your knee- Press your knees outward with a band

Barbell hip thrusts + abduction

Lower Body Builder

DB Quads & Hamstrings

Glute Focused

Bird

Whew legs are shook! Quick and effective work!

Morgan

Quad and Hamstring

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

Rebecca

Leah

Anasia✨

Machine Total Lower Body

Deshaunna

Thigh Builder

Sandra

Jaye

Total lower Body

Glutes and Quads

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

Lower Body Builder

Community

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