Name: Playbook - Nikki Font - Lower Body
Uploaded: 2024-01-09T06:11:00.151Z
Duration: 60 min
Description: Lower Body

Tatiana

Amber Evans

You will need 

- leg press
- hamstring curl
- dumbbells
- hip thrusts machine or squat rack

- Place feet higher and wide with toes slightly out on the platform
- Keeping your back flat against the pad
- Lower your legs towards your chest
- Drive through your heels to press all the way back to starting position

** increase your weight as you decrease your reps. Lower the weight on your last set

Leg press - sumo stance

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

Lying hamstring leg curls

- Begin with dumbbells in each hand and feet hip width
- elevate toes on a slanted platform
- Press hips back and lower dumbbells down until mid shins
- hold for 2-3 seconds before coming up
- Lift back up to standing and press hips forward

Dumbbell RDL

-Keep a slight bend at the front knee
- Come straight down until your reach shin height 
- Pull back up

Dumbbell bulgarian split squat

- Support upper back on a bench and the barbell across your hips
- With both knees bent to 90 degrees 
- Lower your glutes to the floor and press back up to starting

Barbell hip thrusts

Lower Body

Legs (Posterior Chain Focus)

Chest & Triceps

Back & Bis

Legs (Quad Focus)

A great shoulder & an workout that I finished in just over 30 minutes! Perfect for what I needed today!

Lower Body

Community

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