Name: Playbook - Nick Weihrauch - W3/D5 Lower Body
Uploaded: 2023-03-14T20:10:12.047Z
Duration: 50 min
Description: W3/D5 Lower Body

Last workout of the week, give it all you got!

- 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

- Position foot midway on platform
- Lower slowly and push through your heel

Single leg, leg press

- 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

- Start with your back foot on top of an elevated surface 
- Lower down pushing your hips back slightly 
- Lower until both legs are at about 90 degrees 
- Push through your front leg to come back up 
- Work both sides

Bulgarian split squat

- 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

- Lunge forward alternating legs
- Don't allow your knee to surpass your toes

Body weight walking lunges

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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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