Name: Playbook - Legal Weight - W4/D3 Lower Body Strength Program Part 1
Uploaded: 2024-05-13T00:19:21.259Z
Duration: 90 min
Description: W4/D3 Lower Body Strength Program Part 1

Mitch

I've restarted this program multiple times due to life/scheduling and it felt great to finally finish cycle 1 and see my growth and work up to 450 on leg press for 4x8! I've also lost 11lbs this month and dialed in on nutrition and stayed consistent! Love these workouts that keep me excited to go to the gym!

Rhea

My favorite lower body workout! Holy Hammy pump Batman!

Denise

Lower Body Strength Program Part 1
This is a 4 week  lower body strength program focusing on legs & glutes. I've programmed 3 leg days per week so this program can be added into your full body training so that you're hitting legs & glutes more frequently.

Step up to the bar with a wide stance. The 2 little lines on the bar are a good marker to try & place your feet by. Grab the bar, hands inside of your knees, pull your shoulders back & dig your feet into the ground as you pull the bar up. Lock out then slowly lower the bar to starting position.

Barbell Sumo Deadlift

Take a wide stance. Place KBs about 2 feet in front of you. Grab onto the KBs with a neutral grip. Drop hip & swing both KBs through your legs & power them back through using your hips.

Dual Kettlebell Swings

Place bar onto your back. Low bar placement, more so onto your traps. Push butt back as far as you can, keeping legs straight. (minimal knee flexion is ok) Keep back flat, then drive hips forward standing up all the way & locking out.

Barbell Good Mornings

Stand close to the landmine, push hips back, keep back flat. Grab onto the bar & stand all the way up.

Landmine RDL

Hold a dumbbell or kettlebell in a goblet style (front load). Place your feet as wide apart as you can. Slowly descend to one side, driving that knee outwards. Stay low as you transition to the other side.

Cossack Squats

Grab a high box, step onto the box, chest leaning forward. Try not to push off using the trailing leg.

High Box Step Ups

Place feet in a neutral position. Hold onto the seat or bars so your hips don't lift off the seat. Knees to the chest.

Leg Press

Lay onto bench, keep hips down & bring legs all the way up & full extension on the way down

W4/D3 Lower Body Strength Program Part 1

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