Name: Playbook - Joshua Hope - Lower body burnout! Quad pump!
Uploaded: 2022-09-17T18:58:14.282Z
Duration: 90 min
Description: Lower body burnout! Quad pump!

Warm up
Body weight squats 3x20 reps
Walking kettle lunges( 9 lunges down each leg, 9 lunges back each leg ) 3-4 sets
Kettle bell swings 3x20 reps 

First workout 
Glute squeeze machine or barbell
4x10 reps
Dumbbell RDLs 3x20 reps

Second workout
 Leg press machine 4x12 reps 
Leg extension machine 3x15 reps
Hamstring curl machine 3x15 reps 

Finisher
Stair master 10-15 mins

Glute squeeze machine

- Position foot midway on platform
- Lower slowly and push through your heel

Single leg, leg press

Lower body burnout! Quad pump!

Upper body

Upper body accessories

Lower body accessories

Upper body Monday 8/5

Upper body chest & back focus

Leg day (lower body)

Last day accessories

Cardio ab day

Lower body

Upper body (back dominance)

Lower body! (Squats & deads)

Biceps and back

Beginners lower body

Upper body burnouts

Lower body burnout! Quad pump!

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