Name: Playbook - Sophia Cepero - Week 4 Lower body day 1
Uploaded: 2024-01-10T17:58:56.471Z
Duration: 70 min
Description: Week 4 Lower body day 1

- 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 
- Lower your glutes to the floor and press back up to starting
-Hold at the top of the rep for 3 seconds

Paused 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

- Keep your chest up and hold dumbbells at your sides
- Step back and bring your knee down until both legs are at 90 degrees
- Step forward back to the initial position 
- Work both sides
-Complete 12 reps per side
-Rest 60 seconds in between sides

Dumbbell reverse lunge

- Keeping both legs slightly bent 
- Pull your strapped ankle away from the pulley until it is fully abducted
- Return your strapped leg to the starting position
- Repeat for more repetitions

Cable abductions

Week 4 Lower body day 1

brittany robinson

Joshua

Best workout I’ve had in a while! The app is so helpful and keeps me accountable so that I actually complete each set.

Sarah

Lower body day 1

Upper body day 1

Lower body day 2

Upper body day 2

Lower body day 3

Week 2 Lower body day 1

Week 2 Upper body day 1

Sage

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Week 4 Upper body day 1

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Week 4 Lower body day 1

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