Name: Playbook - Josefine Holmberg - 12/13/21 - LEGS
Uploaded: 2021-12-13T10:08:44.642Z
Duration: 45 min
Description: 12/13/21 - LEGS

- 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

- 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

Barbell hip thrusts

- 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

- Place your back foot on an elevated surface 
- Come down until both legs are at 90 degrees
- Push through your front leg to come up

Weighted Bulgarian split squat

- Keep tension in the band at all times
- Really squeeze your glute

12/13/21 - LEGS

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