Name: Playbook - Sophia Cepero - Lower body day 1
Uploaded: 2024-01-10T17:58:56.305Z
Duration: 75 min
Description: Lower body day 1

Panwad

Didn’t mean to hit 1 Star. 
It’s 4 star for me

Nikia

- With barbell on your back press hips back and lower to parallel or below
-Take a big breath in and flex your core as you descend. 
-Squat parallel or below (the place at which your top hip crest is at or below the top of your knee)
-Maintain a straight back and neutral neck as you ascend, driving your knees out and pushing the floor away with your feet.
-Increase weight every set

Barbell Squats

- 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 thrusts

- 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
-Push your first set the hardest

Barbell RDL

- Stand in front of a box, the higher the box the better 
- Step up to full extension
- Keep your chest up
-Control the lowering portion of the exercise
- Lower to ground and repeat with other leg
-Rest 60 seconds in between legs

High box step ups

-Begin with the cable at the lowest setting, feet inside the attachment
-Stand upright with a slight bend at your hips
-Kickback in a diagonal path
-Control the cable as you return to start position

Glute Medius Kickback

Quad Extension

Lower body day 1

I really liked it! I did 4 sets of the push ups and chin ups. I also added 15 minutes core and 15 minutes cardio.

Reece

Upper body day 1

Genevieve

Lower body day 2

Upper body day 2

Lower body day 3

Week 2 Lower body Day 1

Week 2 Upper body day 1

Week 2 Lower body day 2

Week 2 Upper body day 2

Week 2 Lower body day 3

Week 3 Lower body day 1

Week 3 Upper body day 1

Week 3 Lower body day 2

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Week 3 Lower body day 3

Week 4 Lower body day 1

Week 4 Upper body day 1

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Week 4 Upper body day 2

Week 4 Lower body day 3

Week 5 Lower body day 1

Week 5 Upper body day 1

Week 5 Lower body day 2

Week 5 Upper body day 2

Week 5 Lower body day 3

Week 6 Lower body day 1

Week 6 Upper body day 1

Week 6 Lower body day 2

Week 6 Upper body day 2

Week 6 Lower body day 3

Week 7 Lower body day 1

Week 7 Upper body day 1

Week 7 Lower body day 2

Week 7 Upper body day 2

Week 7 Lower body day 3

Lower body day 1

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