Name: Playbook - Sophia Cepero - Week 7 Lower body day 2
Uploaded: 2024-01-10T17:58:56.549Z
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

- Start with your back foot on a small platform 
- Bring your back knee down
- Lower down until both legs are at 90 degrees
- Push through your front leg engaging your quads and glutes to come up
-Rest at least 90 seconds in between legs

Rear foot elevated split squat

Quad 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 7 Lower body day 2

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.

Week 7 Lower body day 2

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