Name: Playbook - Katie Morgan - Legs and core
Uploaded: 2022-12-04T15:47:47.304Z
Duration: 60 min
Description: Legs and core

- 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
- Feet wider than shoulder width, powerlifting stance

Begin with a lower weight and gradually increase as reps decrease.

Barbell back squat

- 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

Build up to a 3 rep max hack squat

Hack squat

- Sit on the machine with the pad at the bottom of your shin 
- Extend your legs engaging your quads 
- Pause at the top and lower slowly

Continuously for 8 minutes use an easy weight

Leg extensions

- Bring your heels towards your glutes
- Lower with a slow controlled motion
- Focus on engaging your hamstrings

Lying hamstring leg curls

- Hanging from the bar, keeping your legs extended 
- Raise up while keeping your core tight to form an “L” with your body
- Lower legs back down
- Avoid swinging

Hanging leg raises

- Keeping your feet aligned with your knees 
- Push out your legs against the pads 
- Ensure your movement against the resistance is smooth and controlled

Abductor machine

- Elbows under shoulders and hands out front
- Keep entire body tight as you hold position for time

Legs and core

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