Name: Playbook - Nicole Kobelka - Legs
Uploaded: 2022-09-22T13:57:15.505Z
Duration: 45 min
Description: Legs

Let’s get lifting heavy! Don’t be afraid to add another 5-10lbs baby😘

- Start with feet wide and toes pointed out
- Engage your lats
- Pull the bar up keeping a neutral spine and upper body tight
- Reach full extension with your legs 
- Keeping a flat back lower bar to ground
INCREASE WEIGHT SO 3 REPS IS TOUGH

Sumo deadlift

- Stand with your feet shoulder width apart 
- Bring your hands to your head 
- Hinge forward at your hips until your upper body is parallel with the floor 
- Stretching hamstrings and lower back
- Stand up to the starting position and repeat

Good morning

- Stand in a wide toed out stance 
- Hold a heavy dumbbell between your legs in front of you
- Lower into a squat, touch dumbbell to the ground
- Stand up to full extension

Dumbbell sumo squat

- Bring your heels towards your glutes
- Lower with a slow controlled motion
- Focus on engaging your hamstrings

Lying hamstring leg curls

- Keep your core tight and avoid using your lower back or swinging

Legs

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