Name: Playbook - Nick Weihrauch - W5/D2 Lower Body
Uploaded: 2023-03-14T19:19:11.119Z
Duration: 60 min
Description: W5/D2 Lower Body

- 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

- Stand in front of a box
- Step up to full extension
- Keep your chest up
- Lean forward and push through heal for better glute activation 
- Lower to ground and repeat with other leg

Glute Biased Step-Up

- 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

- Keep your chest up holding two dumbbells at your shoulders or at your sides
- Step forward and bring your back knee down until both legs are at about 90 degrees
- Step forward and repeat with the opposite leg

Dumbbell walking lunges

- 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

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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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