Name: Playbook - Joshua Hope - Leg day (lower body)
Uploaded: 2022-09-17T18:58:14.175Z
Duration: 120 min
Description: Leg day (lower body)

Warm up 
Leg extension machine 3x20
Laying down leg curl machine3x15
Hip abductor 3x25
Hip addiction 3x25

First drill 
Hack squat machine 4x8 (moderate weight) 

Second drill
Deadlifts 4x4 (work up to a moderate weight for you) *never go to heavy if you don’t feel to comfortable on your technique!

Third drill
Leg press machine 3x12 (light comfortable controlable weight)

Finisher
Sit ups 3x20
Lower ab crunch machine 3x15

Lower ab crunch machine

- Place the bar just above your feet
- Engage your lats
- Pull the bar up with neutral spine 
- Reach full extension keeping your upper body tight

Conventional deadlift

- Start with a shoulder width stance
- Keep your back on the pad as you lower down
- Reach parallel and push through your heels extending your legs to stand up

Hack squat

Leg day (lower body)

Upper body

Leg day (lower body)

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