Name: Playbook - Nathan Bowers - W2D3
Uploaded: 2022-07-14T02:01:21.078Z
Duration: 70 min
Description: W2D3

- 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

Low foot leg press

- Stand in a staggered stance with a dumbbell in each hand 
- Keep your chest up
- Lower until both legs are at about 90 degrees
- Extend your legs to return to the initial position

Dumbbell split squat

Leg press superset with db split squat

Hold dumbbells in front/at side 
Bend over with a slight bend at the knee stretching your hamstring
Come back up

Dumbbell rdls

Heel elevated on something 
Dumbbell in hand held at chest
Go down and don’t stop/bounce at bottom
Control the rep
Stand up without locking knees

Heel elevated dumbbell goblet squats

Stretch calf at bottom of movement 
Flex calf at top and hold for one second 
Repeat

W2D3

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