Name: Playbook - Sophia Cepero - Week 7 Lower body day 2
Uploaded: 2024-01-10T17:58:56.507Z
Duration: 75 min
Description: Week 7 Lower body day 2

- 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 dumbbells with a slight bend in your knees, hinging at the hips and keeping your back straight
- Lower the dumbbells until you feel a slight stretch in your hamstrings
- Drive your hips forward and use your hamstrings to power back to standing

Dumbbell RDL

-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

- 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

Quad Extension

Week 7 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.

Week 7 Lower body day 2

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