Name: Playbook - Lana Fry - DAY 5: LOWER BODY
Uploaded: 2022-07-02T07:19:30.687Z
Duration: 60 min
Description: DAY 5: LOWER BODY

Today’s lower body workout kicks off with Sumo Deadlifts! Let’s get started!

- 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

- Secure a resistance band on a stable machine or object. Slide the band around your hips, below the hip bones 
- Start with the dumbbells in your hands
- Keep your chin tucked 
- Slowly lower the weight with a slight bend in your knees, sinking your hips backward toward a wall behind you and keeping your back straight
- Lower weight until you feel a stretch in your hamstrings and keeping the weights close to your body 
- Drive your hips forward and use your hamstrings to power back to standing

Banded Romanian deadlifts

- Use a back extension machine (I am using a GHD in the example video)
- Lock your feet in under the pads 
- Place knees on knee pad and rest your upper body on the large supporting pads
- Round your shoulders and tuck your chin to your chest 
- Lower your upper body toward the floor until your hamstrings cannot stretch any further 
- Return to starting position by squeezing your glutes to bring you back to the top

Glute Focused Back Extension

- Begin by standing both feet on an elevated surface 
- Step one foot behind you and lower down until your back knee touches the ground
- Press through the front foots heel to stand back up
- Complete desired reps then repeat on the opposite side

Deficit reverse lunge

- 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

DAY 5: 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❤️

DAY 5: LOWER BODY

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