Name: Playbook - Nathan Bowers - W1D1
Uploaded: 2022-07-14T02:00:54.392Z
Duration: 120 min
Description: W1D1

OMG😱😱😱 THIS WORKOUT 🏋️‍♂️ WAS THE BEST I LITERALLY COULDN’T WALK🚷 DEFINITELY 
💯 % RECOMMEND

Mateo Antonio

Barbell back squat

- Stand in a stager stance with a dumbbell in each hand 
- Lower into a split squat 
- Stand up to the starting position 
* Work both sides

Dumbbell split squats

- 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 (3second eccentric)

Leg extensions

- 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

- Keeping your feet aligned with your knees 
- Push out your legs against the pads 
- Ensure your movement against the resistance is smooth and controlled

Abductor machine

- Hold the weights in your hands
- Push through the balls of your feet engaging your calves
Stretch at the bottom of the movement 
Squeeze at the top

W1D1

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