Name: Playbook - kennedy nease - lower body burnout
Uploaded: 2024-04-01T02:45:38.593Z
Duration: 75 min
Description: lower body burnout

whew this was an absolute killer leg day! it really helped me push myself to try new weights and hit some new goals with my lower body. 

pay special attention for some of the movements as weight can increase or decrease depending on the number of reps!

for today!! increase the weight used as the reps decrease. (for example, i added a 45 lb plate to each side every time the rep amount decreased) 

keep knees bent
push through heels

Leg Press

for today!!! increase the weight used and the reps decrease. 

hinge at the hips
neutral spine
feel the stretch in those hammies n glutes

DB RDLs

for today!!! these are going to be supersetted with elevated heel squats. so do both exercises back to back with no rest in between. 


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

Goblet Squats

for today!!! do these immediately following the goblet squats. then rest after 1 set of each of these exercises. 


you can use a plate, base of a dumbbell, or small platform 
feet at a more narrow stance

Elevated Heel Squat

place one foot up and squat down

stare at a spot on the ground for balance

do the reps on each side! :)

Bulgarian Split Squats

Use small platform or box
If at home, use couch!

Step up, keeping weight in heels
Step down and behind for a curtsy lunge
Keep knee straight

do the reps on each side!!

Step Up to Curtsy Lunge

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

Glute-Focused Lower Back Extension

lower body burnout

Lower Body WarmUp Ideas

I’m dead thank you for the 10/10 workout won’t be able to walk tomorrow

Emma

stephanie

Stephanie

Quad Focused

Lower + Core

Perfect at home workout too. I rolled my ankle and none of these bothered the ankle. Just switched out the squat jumps with normal squats

lower body burnout

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