Name: Playbook - Ryan Hall - Lower body running weights
Uploaded: 2021-12-26T22:44:22.701Z
Duration: 45 min
Description: Lower body running weights

Lower Body Running Weights:

-Hex bar deadlift: 5 sets of 5 reps with 2 minutes rest between sets

-Half squat: 5 sets of 5 reps with 2 minutes rest between each

-Nordic Hamstrings: 6 sets to failure with 1 minute rest between sets

-Dumbbell Step ups: 4 sets of 12 reps with 90 seconds rest between sets

-DB single leg calf raise: 4 sets of 12 reps with 1 minute rest between sets

- Keep your core tight and chest up 
- Engage your lats
- Drive through your heels
- Reach full extension
- Pause at the bottom to avoid momentum or bouncing

Hex bar deadlifts

-perform as you would a normal squat
-be sure to keep your core engaged
-use safeties

Partial Range of Motion Squat (Half squat)

-anchor your feet
-keep your hips under you and your core engaged as you slowly lower yourself down
-assist with your hands as needed

Nordic Hamstrings

- Holding dumbbells at your sides, chest lifted and shoulders back
- Place foot up onto the box and push through your heel to stand up
- Bring the other leg up and flex the weight had hard at the top
- Step down slowly and controlled and repeat 
- Work both sides

Dumbbell step ups

- Hold a single dumbbell in your hand using the other to support you 
- Perform calf raises on the leg that is on the same side you are holding the dumbbell       
- Pause at the top engaging your calf
- Switch and repeat on the opposite side

Lower body running weights

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