Name: Playbook - Sierra Flint - Legs & Core
Uploaded: 2023-07-12T20:43:15.207Z
Duration: 50 min
Description: Legs & Core

- 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 pause for 2-3 seconds 
- Push through your heels to stand up

Barbell pause back squat (2-3 sec)

Unilaterally loaded split squat

Split squat hops

Superset 1

- Start with feet wide and toes pointed out
- Engage your lats
- Pull the bar up keeping a neutral spine and upper body tight
- Reach full extension with your legs 
- Keeping a flat back lower bar to ground

Sumo RDL

Lateral lunge

Superset 2

Quad extension

DB hamstring curl

Superset 3

Hanging L raises

Hanging knee tuck rainbows

- Hands directly under your shoulders
- Back is not flat, upper back slightly rounded and crunch your abs
- Keep entire body tight as you hold position for time

High plank hold

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