Name: Playbook - Nickolas Venuti - Lower
Uploaded: 2023-10-02T20:29:26.261Z
Duration: 90 min
Description: Lower

Gonna be hard to stand for 5 hours at work 😂

Jake Somereve

Warmup:
5-10 minutes steady state cardio 
Dynamic warmups 

Workout:
Wide stance hack squat 4 x 12
Hip Thruster 4 x 10
Landmine RDL’s 4 x 10
Single Leg extensions 4 x 12
Lying leg curls 4 x 12
Good mornings  4 x 12
Seated calve raises 5 x 12,12,12,12,failure

Wide Stance Hack Squat

- keep head up 
- pad right below belly button

Hip Thruster

- can substitute for dumbbell or barbell
- bend knees slightly during the movement 
- don’t fully extend at top movement

Landmine RDL’s

Single Leg Extensions

Lying Leg Curls

- can substitute for barbell 
- keep head up don’t aim down
- push glutes out bending knees

Lower

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