Name: Playbook - Sebsational Fitness - 45-min Lower Strength
Uploaded: 2022-10-21T11:44:06.545Z
Duration: 45 min
Description: 45-min Lower Strength

This workout focuses on lower body strength. Perform the first 2 compound exercises using heavier weights at low rep ranges aiming for functional strength. The exercises following these first 2 exercises will use higher rep ranges and lighter weights aiming for structural strength. The tempo of all exercises should be 2:2 (this means move the weight for 2 seconds on the lifting/ concentric phase and 2 seconds on the relaxing/ eccentric phase.

- 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

- 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 thrust

- 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 deadlift

- Stand in a stager stance with a dumbbell in each hand 
- Lower into a split squat 
- Stand up to the starting position 
* Work both sides

Dumbbell split squat

- Pick a manageable but challenging weight
- Start with kettlebell on the ground in front of you
- With chest lifted and core engaged bend at the waist
- Lift KB off the ground allowing it to swing between your legs
- Drive your hips forward propelling KB forward and up
- Stopping just in front of the shoulders 
- Allow kettlebell to swing down and back between the legs
- Moving immediately into the next rep