Name: Playbook - Joshua Hope - Beginners lower body
Uploaded: 2022-09-17T18:58:14.264Z
Duration: 60 min
Description: Beginners lower body

Warmup 
Glute squeezes 2x15
Lateral lunge 2x10
Standing hip abductor 2x15

First drill
Barbell squats or smith squats (where ever you are comfortable at) 3x6
Hip thrust machine or barbell 3x8

Second drill
Dumbbell RDLs 2x12
Lunges in place 2x10 each leg

Finisher
Bulgarian split squats 2x8
Planks 3x30sec

Glute squeeze

-Keep a slight bend at the front knee
- Come straight down until your reach shin height 
- Pull back up

Dumbbell bulgarian split squat

Squats barbell or smith machine

- 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

Beginners lower body

Upper body

Beginners lower body

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