Name: Playbook - Rachel Nicole - Strength Day
Uploaded: 2023-01-07T13:57:37.629Z
Duration: 60 min
Description: Strength Day

Description:
Focused on strong lifts with compound movements and intentionally pushing ourselves. 

Suggestions:
Work to slow down the motion, engage the core and pick a challenging weight that permits good form but is a struggle

- Begin with bar positioned on your upper back
- Brace your midline and keep your chest up
- Eyes forward as you lower, sitting back and down
- Reach parallel and push through your heels to come back up

Barbell back squat

- Adjust leg extension machine to fit
- Select weight
- Extend your legs
- Release your legs back to starting position

Seated leg extension

- 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

- Slowly lower the bar with a slight bend in your knees, hinging at the hips and keeping your back straight
- Lower weight until you feel a slight stretch in your hamstrings
- Drive your hips forward and use your hamstrings to power back to standing

Barbell RDL

- Begin with a dumbbell in each hand
- Place one foot on the bench and move forward a few inches so the front knee is bent to 90 degrees
- Push hips back and lower down until your back knee almost touches the floor
- Push through your heel and stand up

Dumbbell Bulgarian Split Squats

- 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

Strength Day

Yohana Lara

Jessica

Do we go up in weight for each set? 
Also move/machines to improvise is we don’t have the ones shown as you are doing :) 
Otherwise a kickass workout and guide so far!

Legs + Glutes

Lauren McNaughton

I loved this workout! My glutes are definitely going to feel that tomorrow.

Angie

I love this workout! Been awhile since being in the gym and this one burned!

Jodi

Glute Builder

My lower body feels bullied. 😂😂 Wow. This was terrible but so good!

Wow!!! Just wow! I blame you if I can’t walk tomorrow 👀

Legs For Days

Endurance Day

Lower Body Circuit

Booty Burn 🔥Lift

Lean Leg Day!👊🏼

Morgan

Accessory Leg Sesh

Not sure I’m going to be able to walk tomorrow! 🔥

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