Name: Playbook - Lana Fry - DAY 1
Uploaded: 2022-07-02T07:19:48.776Z
Duration: 45 min
Description: DAY 1

Awesome Day One workout. Kicked my butt for sure as there were a few things I haven't done in years... let's get these gains!!

Michelle Garner

Todays workout is all about lower body! Grab your water, slam your pre workout, and let’s get this workout started!

- Stack your shoulders hips and heels over each other
- Don't allow yourself to lean forward, keep your chin and eyes up
- Sit your hips back and down until you reach parallel 
- Push through your heels to stand up

Barbell front squat

- 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

- Hold the dumbbell at chest height
- Sink your hips back, press your knees outward, and keep your chest up as you come down 
- Reach parallel and push through your heels to come up

DB goblet squat

- Place feet higher and wide with toes slightly out on the platform
- Keeping your back flat against the pad
- Lower your legs towards your chest
- Drive through your heels to press all the way back to starting position

Leg press - sumo stance

- Begin with dumbbells in each hand
- Step forward with one foot and lower down until knees are 90 degrees, rise half way, lower back to 90
- Push through front heel and stand back up 
- Work both sides (10 reps each leg)

DAY 1

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