Name: Playbook - Sean Garner - Lower Body Muscle Gain
Uploaded: 2023-02-16T21:47:00.277Z
Duration: 55 min
Description: Lower Body Muscle Gain

10min cardio warm up

2x5 Wall Squat
2x10 Squat
2x20 Lunge
2x20 One Arm OH Lunge 

5x5 SL Squat @ 20” Box  

Work up To Heavy Single DB Front Squat

10x10 DB Front Squat 
5x4 DB SLDL 
5x10 DB RDL

Conditioning / Cardio

Row, Ski erg, bike, run, hike

3x5 Wall Squat
3x10 Squat
3x5 Goblet Squat, 5 sec lower 
3x20 Lunge
3x20 OH Lunge 
3x5 SOTS & OHS Combo

From a standing position bend over touch your toes employee yourself in to the bottom of the squad. Push your elbows into your knees and open up your hips. Then raise your arms over your head and stand.

Toe Touch Squat

Stand with your feet shoulder width apart. This is your starting position. 

Push up hips back into a squat position. Drive through your heels to return to your starting position.

 Repeat for the designated number of reps.

Bodyweight Squats

Begin standing with your feet shoulder width apart and your hands at your sides.
Step forward with one leg, flexing the knees to drop your hips. Descend until your rear knee nearly touches the ground. Your posture should remain upright, and your front knee should stay above the front foot.
Drive through the heel of your lead foot and extend both knees to raise yourself back up.
Step forward with your rear foot, repeating the lunge on the opposite leg.

Walking Lunges

With your arms locked out in the weight pressed up overhead perform a lunge. Make sure your front knee stays over your ankle and your back and he stays under your hip

Overhead Walking Lunge

Lower Body Warm Up

Extend one leg in front as you push your hips back and sit on the box. Keep your core braced then drive through your plant foot standing back up

Single Leg Box Squat

Lower your body into a squat position, keeping your head up and torso straight, and pushing your knees out. Drive through your heels to push yourself back up in to the starting position.

Repeat for the designated number of reps.

Dumbbell Front Squat

Grab the weight, and transfer your weight to your left leg. This is the starting position.

By moving your right leg back and up, allow your hip to hinge over the left leg, until you feel the stretch along the back of your leg. Move back up to standing, squeezing the glutes at the top of the movement. 

Repeat for the designated number of reps. Switch legs. Repeat.

Split Dumbbell RDL

Hold dumbbells in front of your legs. Keep your shoulders back, and your knees slightly bent. This is your starting position. 

Push your hips back and lower the weights. Keep the weights close to your body.  Return to the starting position by driving your hips forward and standing up tall. 

Repeat for the designated number of reps.

Lower Body Muscle Gain

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