Name: Playbook - Madi Ditler - W1/D3 Lower Body B + Abs
Uploaded: 2023-10-06T02:55:14.595Z
Duration: 60 min
Description: W1/D3 Lower Body B + Abs

- Begin with bar positioned on your upper back
- Brace your midline and keep your chest up
- Eyes forward as you lower, sitting back and down
- Reach parallel and push through your heels to come back up

Smith Machine Tempo Squats

- Sit on the floor next to a loaded barbell with your mid-back against the edge of a bench or box
- Place your feet on the floor about hip-width apart
- Squeeze your glutes and push through your heels to raise your hips and the weight up toward the ceiling
- Keep your back flat and head pointed toward the wall in front of you
- Lock your hips out at the top of the movement by fully extending the hips and squeezing your glutes
- Your shins should be vertical, knees neutral or slightly externally rotated and legs forming 90-degree angles
- Pause, then slowly lower your hips halfway to the ground
- Pause again and then press back up to the starting position

KAS Glute Bridge

- Select the desired resistance on the weight stack and insert the pin
- Adjust the seat so that the knees are directly in line with the axis of the machine
- Sit down and position your shins behind the pad at the base of the machine
- Take a deep breath and extend your legs as you flex your quadriceps
- As you lock out the knees, exhale to complete the repetition
- Slowly lower your feet back to the starting position

Leg Extensions

- Place foot up onto the box and push through your heel to stand up
- Bring the other leg up
- Step down and repeat
- Complete desired reps then repeat on the opposite side

Glute Bias Step Ups

- Keeping your chin tucked 
- Gently lift your head and shoulders off the floor 
- Slowly contracting your abdominals
- Pause briefly, lower back down
- Lower back stays in contact with the pad or floor

Crunches

- Raise your shoulders off the floor
- Alternately reach towards your heel engaging your obliques
- Repeating back and forth for time or reps

Heel tap crunches

- Lay on your back, hands at your sides 
- Raise your legs off the ground until straight up
- Lower them, stopping just short of them resting

W1/D3 Lower Body B + Abs

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