Name: Playbook - Summer Soucek - Lower Push
Uploaded: 2024-01-15T19:30:07.898Z
Duration: 60 min
Description: Lower Push

Lower body workout, targeting the quads & glutes!!

- Begin with bar positioned on your upper back
- Brace your midline and keep your chest up
- Eyes forward as you lower, sitting back and down
- Reach parallel and push through your heels to come back up

Barbell back squat

- start with shoulder blades on bench, and bar placed on hips. 

- un clip the bar and lower hips keeping back flat

- Pushup up through your heels & thrust up squeezing at the top. 

Tips: 
- can be done with a dumbbell 
- Your knees should be in line with your ankles 
- Make sure knees dont buckle

Smith Machine Hip Thrust

- Place feet higher and wide with toes slightly out on the platform
- Keeping your back flat against the pad
- Lower your legs towards your chest
- Drive through your heels to press all the way back to starting position

Leg press - sumo stance

- Stand in a narrow stance with your heels elevated
- Repeat for desired reps

heel elevated narrow stance

-Keep a slight bend at the front knee
- Come straight down until your reach shin height 
- Pull back up

Dumbbell bulgarian split squat

- Start with the barbell across the upper back
- With a slight bend in the knees press hips back and lower your chest towards the ground
- Bring chest back up and press hips forward to complete the move

Lower Push

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