Name: Playbook - Lana Fry - LOWER BODY STRENGTH / SUMO DEADLIFT
Uploaded: 2022-03-02T19:20:34.603Z
Duration: 60 min
Description: LOWER BODY STRENGTH / SUMO DEADLIFT

We begin today with intense and heavy sumo deadlifts! Move right into accessory work to build those legs and glutes!

- 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
- Lower the weight each set to meet suggested rep range

Sumo deadlift

- 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 for 3 full seconds and press back up to starting

Barbell hip thrusts (3 sec lowering)

- Bring your heels towards your glutes
- Lower with a slow controlled motion
- Focus on engaging your hamstrings

Seated hamstring leg curls

- Hold the dumbbell at chest height
- Push your hips back and keep your chest up as you come down 
- Reach parallel and push through your heels to come up

LOWER BODY STRENGTH / SUMO DEADLIFT

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