Name: Playbook - Livin Toned - Lower 2
Uploaded: 2022-05-23T18:14:48.277Z
Duration: 90 min
Description: Lower 2

Let’s get those glutes (and the rest of your legs) firing! Time to get to work and grow that 🍑

Last training day of the week donkeys give it our all and rest up to get at it again next week!

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

Focus on pushing your hips back as much as possible and that is the lowest point you should be doing to. Make sure you are standing hip width as well. Any wider and your glutes will do less work.

RDLs (Romanian deadlifts)

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 or rotation

Seated hamstring curls

Set the pads right below your hips so you don’t have to bend your spine to go downwards

We want to hinge from the hips but not bend the spine. At the bottom where your glutes are stretched, try and squeeze your glutes from then as you come back up. Focus on squeezing the glutes at the top as well!

45 degree hyper extension

We are trying to pull to our knees to our face, and this will get your spine to bend and that’s what we need! Spine bending. So don’t just do the first half of the rep where you bring your knees up 90 degrees up. Make sure you go all the way up. Contract your abs as much as you can by trying to bend your spine, try to lift you lower back off the backrest.

Lower 2

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