Name: Playbook - Sandra (SOfit) - Dynamic lower body
Uploaded: 2023-08-15T07:49:49.766Z
Duration: 90 min
Description: Dynamic lower body

- Start with a shoulder width stance
- Keep your back on the pad as you lower down
- Reach parallel and push through your heels extending your legs to stand up

Hack squat

- Hold a weight at your chest or straight down
- Raise and lower your upper body engaging your lower back and glutes

Weighted hyperextensions

- Support upper back on a bench and the barbell across your hips
- With both knees bent to 90 degrees 
- Lower your glutes to the floor and press back up to starting

Barbell hip thrusts

- Using a reverse curl machine, Keep your core tight and avoid using your lower back or swinging

Single leg standing hamstring curl

- Get into position and place the bottom of your foot on the handle
- Push back and up with your foot and extending your leg upwards
- Lower your leg back down
- Complete desired reps then repeat on the opposite side

Cable glute kickback

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

Dynamic lower body

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