Name: Playbook - kennedy nease - LEGS🫶🏼
Uploaded: 2024-04-01T02:45:48.740Z
Duration: 60 min
Description: LEGS🫶🏼

a lil lower body day! 

if you need any substitutions, send me a message and i’ll help! :)

this cardio is optional! but i included it in my workout. 

do a steady pace on the stairmaster (whatever that might look like for you) 
try to avoid holding onto the bars! i do this by playing a ridiculous amount of solitaire or distracting myself with tiktok

Stairmaster, steady pace

hinge through hips
you can do overhand or mixed grip (im doing mixed - just personal preference)
keep it slow and controlled baby

increase the weight for last 2 sets!

Rdls

knees slightly bent, squeeze the glutes at the top. 
weight is optional💅🏼

Glute-Focused Lower Back Extension

keep core tight and glutes engaged
roll the ball in and control it using your core and hamstrings, then control as you roll back out

Stability Ball Hamstring Curls

bring foot back and out to the opposite side
feel the stretch in the glutes
keep front knee in line with toes
chest up

do reps on each side!

Deficit Barbell Curtsy Lunge

keep knee in line with toe
drop knee down - use that deficit!

slow and controlled baby
do reps on each side

Deficit Reverse Barbell Lunge

Keep the weight held high at your chest. Engage your core and squat down focusing on keeping your weight in your heels.

LEGS🫶🏼

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