Name: Playbook - Lana Fry - DAY 1: LOWER BODY
Uploaded: 2022-07-02T07:19:30.579Z
Duration: 60 min
Description: DAY 1: LOWER BODY

Well, i’m fucking exhausted. So it’s great lol
Good burn.
Good feeling.
I have bad ADHD so watching and having the reps be easy and even help me workout better lol
It keeps me from getting distracted.
Love it❤️

Joanna

Today is a lower body day with a killer back squat opener!

- 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

Barbell back squat

- Begin with a dumbbell in each hand (beginners: perform without dumbbells)
- Place one foot on the bench and move forward a few inches so the front knee is bent to 90 degrees
- Push hips back and lower down until your back knee almost touches the floor
- Push through your heel and stand up

Dumbbell bulgarian split squats

- Support upper back on a bench and the barbell across your hips
- With both knees bent to 90 degrees 
- Lower your glutes to the floor and press back up to starting

Barbell hip thrusts

- Sit on the machine with the pad at the bottom of your shin and just above your ankles 
- Extend your legs while engaging your quads 
- Pause at the top and lower back to starting position

Leg extensions

- Sit in a hamstring curl machine and adjusted the settings so the pivot point is in like with your knee. 
- Curl the weight with your hamstrings slow and controlled
- Pause at the bottom
- Slowly return to staring position

DAY 1: LOWER BODY

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