Name: Playbook - Nick Weihrauch - W2/D5 Lower Body
Uploaded: 2023-03-14T19:19:11.058Z
Duration: 60 min
Description: W2/D5 Lower Body

- 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

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

- 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

- Hold the dumbbell at chest height
- Push your hips back and keep your chest up as you come down 
- Reach parallel and push through your heels to come up

Dumbbell goblet squat

- With a single kettlebell perform a reverse lunge
-While performing the reverse Lunge, swing the kettlebell up to shoulder height
-Switch hands at the top and perform again

Kettlebell Reverse Lunge w/ Swing

- With a kettlebell in hand at your side
- Squat down to the floor
-Once at the floor, drop the weight, and stand back up
- Repeat for desired reps or time

Kettlebell suitcase march

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Really good! Not super hard to the point it hurt my nerve damage from a year ago! :)

Benjamin

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