Name: Playbook - Joshua Hope - Lower body! (Squats & deads)
Uploaded: 2022-09-17T18:58:14.235Z
Duration: 150 min
Description: Lower body! (Squats & deads)

Warmup 
Single leg split squat 2x15
Glute bridge or glute squeeze 3x20
Bulgarian split squat 2x15

First drill
Barbell squats 4x8

Second drill
Deadlifts (conventional) 4x8

Third drill 
Weighted Bulgarian split squats 3x8
Barbell RDLs 3x10
Kettle bell swing 2x20

Finisher
Stair master 10-15 mins low impact

Glute squeeze

- Start with your back foot on top of an elevated surface 
- Lower down pushing your hips back slightly 
- Lower until both legs are at about 90 degrees and pulse for time or reps
- Complete desired reps then repeat on the opposite side

Bulgarian split squat pulses

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

Dumbbell bulgarian split squat

- 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

Lower body! (Squats & deads)

Upper body

Upper body accessories

Lower body! (Squats & deads)

More workouts from Joshua Hope