Name: Playbook - Hannah White - Lower Body 2
Uploaded: 2024-02-26T15:43:48.863Z
Duration: 60 min
Description: Lower Body 2

This is a gym based lower body session. It consists of 2 trisets (3 exercises back to back). 5 sets to be completed of each triset, with 2 minutes rest in between sets.

To be completed before all lower body workouts in order to prepare the body for exercise.

- Flex the hips to 45 degrees and the knees to approximately 90 degrees 
- Initiate the movement by abducting your top leg
- Push your knee away from the midline of your body                                                                                        
- Maintain contact between your feet throughout the movement
- Repeat on both sides

Glute activation warm up

- Lying on your front with your arms stretched out at shoulder height
- Bring one leg up and over your body to reach the opposite hand (like a scorpion tail)
- Keeping your chest down at all times                                                                             
- Alternate between sides

Hip girdle mobilisation exercise

Lower Body Warm Up

3 exercises performed back to back, 5 sets to be completed with 2minutes rest in between set.

- Stack your shoulders hips and heels over each other
- Don't allow yourself to lean forward, keep your chin and eyes up
- Sit your hips back and down until you reach parallel 
- Push through your heels to stand up

A1 - Barbell front squat

- Start with your back foot on a step 
- Bring your back knee down
- Lower down until both legs are at 90 degrees
- Push through your front leg engaging your quads and glutes to come up

A2 - Rear foot elevated split 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

A3 - Leg extensions

Superset A - Squats & Quads

- Start with the barbell across the upper back
- With a slight bend in the knees press hips back and lower your chest towards the ground
- Bring chest back up and press hips forward to complete the move

B1 - Barbell good morning

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

B2 - Lying hamstring leg curls

- With your hips pressed into the pad and heels supported on a pad or step (as shown in this video)
- Start with your hips in a flexed position, head down and chin tucked 
- Then engage your glutes to extend your hips and straighten body 
- Lowly back down again slowly

Lower Body 2

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