Name: Playbook - Marcus Thrash - W4/D3 Lower Body Focus
Uploaded: 2023-07-02T19:00:37.121Z
Duration: 60 min
Description: W4/D3 Lower Body Focus

This 60-minute upper-body focused workout plan includes exercises such as: 
- Warm up Treadmill incline walk
- Barbell back squat
- Deadlift
- Leg extensions
- Seated hamstring leg curls
- Hip thrust - single leg
- 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

- Sit on the machine with the pad at the bottom of your shin 
- Extend your legs engaging your quads 
- Pause at the top and lower slowly

Leg extensions

- Bring your heels towards your glutes
- Lower with a slow controlled motion
- Focus on engaging your hamstrings

Seated hamstring leg curls

- Place your upper back on the bench
- Push through your heel raising your hips 
- Engage your glutes at the top
- Work both sides

Hip thrust - single leg

- 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

W4/D3 Lower Body Focus

W4/D3 Lower Body Focus

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