Name: Playbook - Marcus Thrash - W1/D3 Lower Body Focus
Uploaded: 2023-07-02T19:00:37.063Z
Duration: 60 min
Description: W1/D3 Lower Body Focus

This 60-minute lower-body focused workout plan includes exercises such as:
- Warm up Treadmill incline walk
- Barbell back Squat
- Deadlift
- Body weight walking lunges
- Leg press
- Calf raises barbell
- Crunches
- Treadmill incline walk

Warm up Treadmill incline walk

- 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

Barbell back Squat

- Place the bar just above your feet
- Engage your lats
- Pull the bar up keeping a neutral spine 
- Reach full extension keeping your upper body tight

Deadlift

- Lunge forward alternating legs
- Don't allow your knee to surpass your toes

Body weight walking lunges

- Keeping your back flat against the pad
- Lower your legs towards your chest
- Drive through your heels to press the sled back to starting position

Leg press

- Push through the balls of your feet engaging your calves

Calf raises barbell

- 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

Treadmill incline walk

W1/D3 Lower Body Focus

W1/D1 Upper Body Focus

W1/D3 Lower Body Focus

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