Name: Playbook - Sierra Flint - Legs - functional bodybuilding
Uploaded: 2023-05-23T02:04:48.486Z
Duration: 50 min
Description: Legs - functional bodybuilding

- 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

- Keep your chest up and hold dumbbells at the shoulders or by your sides
- Step back and bring your knee down until both legs are at 90 degrees
- Step forward back to the initial position 
- Complete desired reps then repeat on the opposite side

Dumbbell reverse lunge

- Slowly lower the bar with a slight bend in your knees, hinging 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

Barbell RDL

Superset 1

Bar assisted pistol squat

Shifting lateral lumges

Superset 2

Quad extension

DB hamstring curl

Superset 3

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