Name: Playbook - Livin Toned - Lower (2)
Uploaded: 2022-06-30T17:30:51.035Z
Duration: 90 min
Description: Lower (2)

Let’s grow some quads and glutes! 

In the workout we will be doing some difficult exercises and like cardio lady’s going close to failure with them. It’s going to be hard but we trust you E got what it takes to get the results your deserve 🤍

Find a foot width and height that allows you go as deep as possible. Don’t put your feet too high or too low on the platform because we aren’t trying to bias our quads or our glutes, we want to hit both muscles well and get a deep leg press. 

Your glutes and lower back shouldn’t come off the seat and back pad

Your heels shouldn’t come off the leg press at the bottom either. Pull yourself in to the chair!

Leg press

Getting your hamstring to touch your calves is the main goal so, position your feet in a way to make it possible to get full depth and knee flexion. 

That way you get the most quad development

Smith machine squats

Make sure you are fully wedged in and stable when doing this exercise 

Set up tip:
- make sure your knees are in alignment with and next to the axis of rotation (the point where the machine rotates)

Seated hamstring curls

Make sure you pause with the weight at the top

Don’t use momentum to move the weight, start slow and fire your quads! Control the weight on the way down as well.

Quad extensions

Here you need to make sure you are stretching your ABs with the ab mat being placed under your lower-back. You need to focus on pulling your legs up till your spine can’t bend anymore and that will be your ending position.

Reverse crunch (with ab mat)

Lower (2)

Arantxa

Liked the workout, have done TGJ 4 and wanted something new! This is definitely worth a try! ❤️‍🔥

Lower (2)

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