Name: Playbook - Sam Bowles - Lower Day
Uploaded: 2023-02-10T18:07:10.113Z
Duration: 70 min
Description: Lower Day

Really good workout. Easy explanation and video to go along

Samuel

- Place the bar just above your feet
- Engage your lats
- Pull the bar up keeping a neutral spine 
- Reach full extension keeping your upper body tight

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

- Hold the weights in your hands
- Push through the balls of your feet engaging your calves

Weighted calf raises

- Keeping your back flat against the pad
- Lower your legs towards your chest
- Drive through your heels to press back to starting position

Leg press (quad focused)

- Stand with your feet together
- Step forward into a lunge
- Step back up to the starting position 
- Repeat as you alternate legs

Bodyweight lunges

- Sit on a bench with a dumbbell in each hand 
- Curl the dumbbells up
- Lower them back to the starting position

Dumbbell curls seated

- Hold bar with a narrow grip
- Curl arms towards your shoulder
- Lower back down and repeat

Lower Day

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