Name: Playbook - Jacob Hodge - Friday - lower body push pull
Uploaded: 2022-10-13T20:38:46.101Z
Duration: 45 min
Description: Friday - lower body push pull

*Todays workout

-back squat 
-lunges 
-Romanian deadlifts 
-single leg rdl
-calf raises

- 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 - close stance

-Stand holding a dumbbell in each hand at your sides
-Step forward into a lunge
-Step back up to the starting position
-Repeat back and forth alternating legs

Dumbbell alternating lunges 2

- Start with bar in your hands as opposed to the floor
- Slowly lower the weight with a slight bend in your knees, bending at the hips and keeping your back straight
- Lower weight until you feel a slight stretch in your hamstrings
- Drive your hips forward and use your hamstrings to power back to standing

Romanian deadlifts

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

Dumbbell single leg RDL

- Holding dumbbells at your sides, perform a calf raise
- Pause at the top engaging your calf

Friday - lower body push pull

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