Name: Playbook - Sandra (SOfit) - Lower Body (Quads & Hamstrings)
Uploaded: 2023-08-15T07:49:49.773Z
Duration: 60 min
Description: Lower Body (Quads & Hamstrings)

- 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

- 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 - close stance

- Begin with dumbbells in each hand and feet hip width
- Press hips back and lower dumbbells down until mid shins
- Lift back up to standing and press hips forward

Dumbbell RDL

- Place feet higher and wide with toes slightly out on the platform
- Keeping your back flat against the pad
- Lower your legs towards your chest
- Drive through your heels to press all the way back to starting position

Leg press - sumo stance

- Place your legs on an elevated surface
- Raise your body off the ground
- Bring your knees up

Lower Body (Quads & Hamstrings)

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