Name: Playbook - Nick Weihrauch - W7/D6 Lower Body
Uploaded: 2023-03-14T20:50:23.146Z
Duration: 60 min
Description: W7/D6 Lower Body

- Keeping your back flat against the pad
- Lower your legs towards your chest
- Drive through your heels to press the sled back to starting position

Leg press - mid stance

- 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

- Lower slowly on same side as dumbbell 
- While supporting yourself with opposite arm

Single leg 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

- 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

- Stand in a squat position with the kettlebell at your side
- Rotate as you reach full extension 
- Keep your core engaged

Kettlebell rotational Squat

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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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