Name: Playbook - Samantha Gash - Lower body workout 🔥
Uploaded: 2023-08-16T16:08:52.395Z
Duration: 80 min
Description: Lower body workout 🔥

Hey guys!! This was my leg day routine for today. I am currently on a 4 day one day off split and I am thinking of going to a 6 day a week split of push,pull, legs repeat. 
I wanted to put emphasis on glutes and a little bit of quad so these where the workouts I did. Let me know what you think!!!!

Sam

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

Lying hamstring leg curls

- Start with bar in your hands as opposed to the floor
- Slowly lower the weight with a slight bend in your knees, bending 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

Romanian deadlifts

- Elevate heels onto a weight plate
- Hold a single dumbbell in the goblet position
- Lower into the bottom of a squat
- Go up almost to full extension but not entirely

Dumbbell heels elevated goblet squat

-Keep a slight bend at the front knee
- keep a slight forward lean to emphasize more glutes or more upright to emphasize more quad 
- Come straight down until your reach shin height 
- Pull back up

Pick a challenging weight you can do for 10 reps

Dumbbell bulgarian split squat

- Raise and lower your upper body engaging your lower back and glutes
- make sure 45 degree hypertension machine padding is sitting comfortably underneath hip bones

Lower body workout 🔥

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