Name: Playbook - Lana Fry - DAY 4
Uploaded: 2022-07-02T07:19:48.793Z
Duration: 60 min
Description: DAY 4

Are you ready for another killer lower body session? Let’s kick today off with Sumo Deadlifts and bring everything you’ve got to the table. Grab your water, slam your pre workout, and let’s go!

- Start with feet wide and toes pointed out
- Place your hands about shoulder width apart on the barbell 
- Pull the bar up, keeping a neutral spine and upper body tight
- Reach full extension with your legs and lock your hips out at the top 
- Keeping a flat back lower bar to ground

Sumo deadlift

- 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

- Slowly lower the bar with a slight bend in your knees, sinking your hips backward 
and keeping your back straight
- Lower weight until you feel a slight stretch in your hamstrings
- When you no longer feel the stretch in your hamstrings, the rep is complete and you should raise the barbell back to starting position at the top

Barbell Romanian Deadlift

- 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

Seated hamstring curl

- Press up using your toes activating your calf muscles
- Lower, in a controlled fashion, stretching the calf muscles and return to the top of the rep

Seated calf raise

DAY 4

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!!

DAY 4

More workouts from Lana Fry