Name: Playbook - Rob Lipsett - W2/D5 Lower B
Uploaded: 2022-04-04T21:40:32.466Z
Duration: 45 min
Description: W2/D5 Lower B

Shirley

- Stiff leg deadlift
- Squat / Leg press
- Goblet press
- Leg extension
- Hamstring curls
- Calf raises
- Weighted decline crunches
- Weighted plank

- Begin with bar your hand and feet hip width apart
- Lower the bar to the ground pressing your hips back while keeping slightly bent knees
- Stand straight back up pressing hips forward

Stiff legged deadlift

- 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 ( 25% drop set last set)

- Hold the dumbbell at chest height
- Push your hips back and keep your chest up as you come down 
- Reach parallel and push through your heels to come up

Goblet squat

- 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

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

Lying hamstring leg curls

- Adjust fit on calf raise machine 
- Stand up onto your toes activating your calf muscles
- Lower slowly stretching the calf muscles

Calf raises machine

- Lie flat on your back on a decline bench with feet locked in
- Curl your torso up until it is almost perpendicular to the floor
- Slowly lower yourself back to starting position

Decline weighted  sit up

- Get in to a elbow plank position with a weight placed above your hips on your back 
- Elbows under shoulders and hands out front
- Keep entire body tight as you hold position for time

Weighted plank

W2/D5 Lower B

Sayf

Viktoria

Challenging I’m so out of shape!  It’s nuts how you can be super strong and conditioned one year and it so much the next !  I’m 49 this year and no excuses!

W2/D5 Lower B

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