Name: Playbook - Nick Weihrauch - W6/D6 Lower Body
Uploaded: 2023-03-14T20:37:28.416Z
Duration: 60 min
Description: W6/D6 Lower Body

- Start on your hands and knees 
- Elevate one arm and the opposite leg
- Tuck in both your elbow and your knee before extending back out
- Complete desired reps then repeat on the opposite side

Bird dog

- With two kettlebells in the rack position lower into the bottom of a squat
- Stand up out of squat to full extension
- Repeat for reps

Kettlebell front rack squats

- 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

- 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

Hope you parked close because walking is not an option after this superset

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

Body weight walking lunges

- Sit against a wall with your legs and hips bent at 90 degrees
- Hold for time

Wall sit

Quad Burner

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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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