Name: Playbook - Mariah Henke - W1/D3 FRIDAY | Legs
Uploaded: 2023-04-14T13:40:25.195Z
Duration: 60 min
Description: W1/D3 FRIDAY | Legs

- 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

- Support upper back on a bench and the barbell across your hips
- With both knees bent to 90 degrees 
- Lower your glutes to the floor and press back up to starting

Barbell hip thrusts

- Keep your chest up and hold dumbbells at the shoulders or by your sides
- Step back and bring your knee down until both legs are at 90 degrees
- Step forward back to the initial position

Dumbbell reverse lunge

- Begin with dumbbells in each hand and feet hip width
- Press hips back and lower dumbbells down until mid shins
- Lift back up to standing and press hips forward

Dumbbell RDL

- Sit in a hamstring curl machine adjusted to you
- Curl the weight with your hamstrings slow and controlled
- Pause at the bottom
- Slowly return to staring position

Seated hamstring curl

Superset

- Push through the balls of your feet
- Engage your calves as you go up

Standing calf raise

W1/D3 FRIDAY | Legs

Great workout to start this program off! 5⭐️

Dylan

W1/D3 FRIDAY | Legs

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