Name: Playbook - Nick Walker - Lower Body / Shoulders ⚡️
Uploaded: 2022-05-11T01:04:09.240Z
Duration: 70 min
Description: Lower Body / Shoulders ⚡️

Legs gonna hurt tomorrow. But im not going to be mad. Great workout!

Mason

Duke

Lower body is the key to GROWTH and fat loss. YA GITTA DO IT!! 

Push yourself, focus on quality reps, and feel the burn. 🔥

⬇️⬇️⬇️

Warm Up — 8 min. incline treadmill @ 15% @ 3.6mph

Engagement 
1a. Calf Raises — 3 x 15
1b. Elevated Reverse Lunges — 3 x 10 each

2. Split Squats — 5 x 12 each

Legs 
3a. Cable Goblet Squats — 4 x 12
3b. Seated Hamstring Curl — 4 x 15

4. Barbell Military Press — 5 x 12

Shoulders 
5a. Single Arm Lateral Raises — 4 x 12 each
5b. KB Around the World — 4 x 10

Engagement 
1a. Calf Raises — 3 x 15
1b. Elevated Reverse Lunges — 3 x 10 each

- Press up using your toes activating your calf muscles
- Lower slowly stretching the calf muscles

Seated Calf Raise

- Use two plates for elevated surface 
- Reverse through back toe
- Push up through front heel

Elevated Reverse Lunge

Engagement

- Lunge Position with barbell in back squat position 
- Descend through back knee 
- Push up through front heel

Barbell Split Squat

Legs 
3a. Cable Goblet Squats — 4 x 12
3b. Seated Hamstring Curl — 4 x 15

- Hold the cable attachment in goblet position
- Stand with feet shoulder width apart
- Lower in to the bottom of a squat pushing your hips back and down
- Stand up out of squat to full hip extension keeping your chest up
- Your knees should be inline with your toes

Cable Goblet Squat

- 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

Legs

- With the barbell overhead and arms extended
- Lower weight down to your chest and press back up overhead

Barbell Military Press

Shoulders 
5a. Single Arm Lateral Raises — 4 x 12 each
5b. KB Around the World — 4 x 10

- Raise the dumbbell with a slight bend at the elbow
- Raise until you reach shoulder height

Single Arm Lateral Raise

- Hold kettlebell upside down 
- Rotate kettlebell around head clockwise then counter clockwise for one full rep

Lower Body / Shoulders ⚡️

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