Name: Playbook - Summer Soucek - Lower Pull
Uploaded: 2024-01-15T19:19:37.226Z
Duration: 60 min
Description: Lower Pull

Super sweaty workout! Focusing on glute hypertrophy & hamstring toning! Cables, machines, and dumbbells needed!

- shoulder blades on Bench 
- bar on hips 
- trust down making sure to not arch your back and thrust up by pressing up through your heels

Smith machine hip thrust

- start with one foot on top of the bench and the cable in your opposite arm 
- stand up pressing up through your heel that is on the bench. 
- when stepping down slightly hinge at the hip and take a further step out than normal

Cable glute focused step up

- start with feet slightly wider than shoulder width apart toes slightly pointed out 
- When you lower into your squat and press up press up through your heels. 
- make sure to keep your core tight to prevent pressure in the lower back

V Squat

- lower and stand pressing up through your toes

Standing calf raises

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

Lying hamstring leg curls

One leg under the pad 

Keep rounding in your upper back

Single leg glute extension

- Begin with dumbbells in each hand
- Step forward with one foot and lower down until knees are 90 degrees, rise half way, lower back to 90
- Push through front heel and stand back up 
- Work both sides

Dumbbell double walking lunges

Lower Pull

Love the workout ! Easy to follow whatever your fitness level , still extremely challenging!!!! Highly recommend summer !!!!

Lower Pull

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