Name: Playbook - Kololia Atoa - COMPOUND LOWER
Uploaded: 2022-10-01T00:01:28.316Z
Duration: 120 min
Description: COMPOUND LOWER

Annie

Left me gassed. Ima feel this tomorrow for sure.

Maria

Erika

Janet

A nasty FULL leg day. Hitting everything you need too. This workout is challenging but so good. Trust me when I say, you’ll feel this one 🤌🏽

- 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 pause for 2-3 seconds 
- Push through your heels to stand up

Barbell pause back squat (2-3 sec)

- Keeping your back flat against the pad
- Lower your legs towards your chest
- Drive through your heels to press back to starting position

Leg press (quad focused)

- Keep your heels hip width apart 
- Lower with a controlled motion
- Push through your heels to go up engaging your quads

Narrow squat (smith machine)

- Bend at the knees lowering your glutes towards your heels
- Stopping before your heels come off of the platform
- Extend your legs to come back up

Pendulum squats

- Start with a shoulder width stance
- Push your hips back and down
- Keep your knees in line with your toes and your chest up
- Reach parallel or depth
- Extend your legs to come up

Reverse hack squat

- Start with feet wide and toes pointed out
- Engage your lats
- Pull the bar up keeping a neutral spine and upper body tight
- Reach full extension with your legs 
- Keeping a flat back lower bar to ground

COMPOUND LOWER

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