Name: Playbook - Hails . - Lower Body Gains 1
Uploaded: 2024-01-02T00:18:57.265Z
Duration: 60 min
Description: Lower Body Gains 1

Josie

Good for days you don’t want to move around the gym much!

Bianca

Progressive overload technique used for max gains! 
Cardio included!

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!

- Place your feet in a low and narrow stance on the platform
- Keep your back on the pad 
- Push through your mid-lower foot to push the platform

Leg press - low/narrow stance

- Keeping your back flat against the pad
- Lower your legs towards your chest
- Drive through your heels to press the sled back to starting position

Leg press - mid stance

- Place feet higher and wide with toes slightly out on the platform
- Keeping your back flat against the pad
- Lower your legs towards your chest
- Drive through your heels to press all the way back to starting position

Leg press - sumo stance (High & Wide)

Progressive overload- Tri Set

-Keep a slight bend at the front knee
- Come straight down until your reach shin height 
- Pull back up
- Glutes should be the main target here!

Dumbbell bulgarian split squat

- Stand in a wide toed out stance 
- Hold a heavy dumbbell between your legs in front of you
- Lower into a squat, touch dumbbell to the ground
- Stand up to full extension

Dumbbell sumo squat

Progressive overload- Super Set

10-20 mins is fine!
Incline: 5-15
Speed 3-4.5

Treadmill incline walk

Lower Body Gains 1

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 Gains 1

Community

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