Name: Playbook - Isabelle Reckamp - W1/D4 Lower body
Uploaded: 2023-07-20T20:04:21.322Z
Duration: 65 min
Description: W1/D4 Lower body

This lower body has both a quads and a hamstrings focus with some core at the end.
It’s tough, but I know you can do it.

- Begin with bar positioned on your upper back
- Brace your midline and keep your chest up
- Eyes forward as you lower, sitting back and down
- Reach parallel and push through your heels to come back up

Barbell back squat

- Place your upper back on the bench - the bench or box should sit right under your shoulder blades
- Push through your heel raising your hips. I like to use a heavy dumbbell on this leg that is touching the ground.
- Engage your glutes at the top by pausing for 1-2 seconds.
- Work both sides for # of reps 
- Rest in between legs if needed.

Single leg hip thrust

- Stand with your feet shoulder width apart and knees slightly bent and raise one leg off the floor behind you or bent slightly behind the other 
- Hinge at your hips, and lower the dumbbells toward the floor
- Lift back up engaging your glutes
- Repeat reps for each leg

Dumbbell single leg RDL

Superset

- 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

Leg extensions

- Laying on your back, reach with your elbow to your opposite knee and then return to laying down
- Then reach, with that same arm, for the opposite foot with your hand.
- This is one rep
- Do # of reps for each side

Knee-toe jack knives

- Start in a low plank position
-  Rotate your hips from one side to the other
- Keeping your back flat and your core engaged
- One rep is a dip on both sides

Low plank hip dips

- With one dumbbell, raise it over your head with one arm and hold it there.
- You can hold your other arm out or on your hip/behind your back.
- March each leg up to your chest and back down in a slow, controlled movement.
- Do number of reps with both arms per set

W1/D4 Lower body

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