Name: Playbook - Sophia Cepero - Week 3 Lower body day 2
Uploaded: 2024-01-10T17:58:56.423Z
Duration: 75 min
Description: Week 3 Lower body day 2

Train like Sophia week 3 lower body session two. Complete the next session 2-3 days after this one.

- 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.

Barbell Squats

- Support upper back on a bench and the barbell across your hips
- With both knees bent to 90 degrees, toes pointed slightly out, shins vertical 
- Lower your glutes to the floor and press back up to start
-Lower down 1/4 of the way then press up again
-Come down to the floor with the barbell. Each 1&1/4 rep is equal to 1 rep

1 & 1/4 Hip thrusts

- 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

Glute focused back extension

-Begin seated on an abduction machine 
-Lean forward
-To begin the move drive your knees out
-Move slow and controlled back to the starting position and repeat

Seated Hip Abduction

Week 3 Lower body day 2

Panwad

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

Nikia

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 Upper body day 2

Week 3 Lower body day 3

Week 4 Lower body day 1

Week 4 Upper body day 1

Week 4 Lower body day 2

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

Week 3 Lower body day 2

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