Name: Playbook - Livin Toned - Lower 1
Uploaded: 2022-05-26T16:50:20.897Z
Duration: 90 min
Description: Lower 1

Chelsea

Let’s grow our legs!

We all love having strong legs and that starts here 😤 we are going to train close to failure, go heavy and keep our form in check! 

Let’s get ittttttt!

Focus on keeping a narrow (hip width) and low foot placement to hit your quads

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

Leg press (quad focused)

(Can be done with a smith machine as well)

Keep your shins perpendicular to at the top of the thrust, make sure you are squeeze your glutes as hard as possible at the top and also holding the weights there for a second or 2

Glute bridge

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

Make sure you are keeping your abs flexed and you’re not hyperextending your spine. Sweep your legs back and out (45 degrees away from your body) and flex your glutes as hard as possible!

Glute medius kickbacks

The aim is to close your legs as hard as possible while controlling the weight back to as wide as you can physically open up your legs (without the weights pushing you into position)

Adductor machine

Here we are trying to bring our ribs to our hips by bending our spine as much as possible. We aren’t bending at our hips, that’s not going to train your abs, so make sure you are stable and bending your spine

Lower 1

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