Name: Playbook - Nathan Bowers - W1D6
Uploaded: 2022-07-14T02:01:10.145Z
Duration: 120 min
Description: W1D6

70% 
- 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 past parallel and push through your heels to come back up

Barbell back squat

50%
- Sit back and down into a deep squat
- pause at the bottom 
Stand up

Deep squats

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

Lying hamstring leg curls

- Place feet higher on the platform
- Keeping your back flat against the pad
- Lower your legs towards your chest
- Drive through your heels to press back to starting position

Leg press (glute focused)

- Elevate heels onto a weight plate
- Hold a single dumbbell in the goblet position
- Lower into the bottom of a squat
- Stand up to full extension

Dumbbell heels elevated goblet squat

- Hold the weights in your hands
- Push through the balls of your feet engaging your calves

W1D6

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