Name: Playbook - Sophia Cepero - Week 7 Lower body day 3
Uploaded: 2024-01-10T17:58:56.517Z
Duration: 75 min
Description: Week 7 Lower body day 3

- Place the bar just above your feet
- Engage your lats
- Pull the bar up with neutral spine 
- Reach full extension keeping your upper body tight
-Increase weight every set

Conventional deadlift

- Lay with your legs bent against a bench
- Push through your heels bringing your hips up 
- Squeezing your glutes 
-Lower down half way without touching the floor and reverse the movement

KAS glute bridge

- 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

- Bring your heels towards your glutes
- Lower with a slow controlled motion
- Focus on your hamstrings

Hamstring curls

Week 7 Lower body day 3

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 Lower body day 2

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

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