Name: Playbook - Tahlia Hall - Lower Body
Uploaded: 2022-02-02T17:00:29.154Z
Duration: 45 min
Description: Lower Body

Lower Body:

- Bodyweight Walking Lunges 4 x 12 steps 
- Leg Extensions 4 x 12
- Hamstring Curls (Prone) 4 x 12
- Back Squats 4 x 12
- Lateral Step-ups 4 x 12 (each leg)
- KB Sumo Deadlift 4 x 12

- Lunge forward alternating legs
- Don't allow your knee to surpass your toes

Bodyweight walking lunges

- Sit on the machine with the pad at the bottom of your shin 
- Extend your legs engaging your quads 
- Pause at the top and lower slowly

Leg extensions

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

Hamstring curls (prone)

- 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

Back squat - smith machine

- Place foot up onto the box/ bench and push through your heel to stand up
- Bring the other leg up
- Step down and repeat
- Work both legs

- 12 reps each leg

Lateral step ups - smith machine

- Stand in a wide toed out stance with a kettlebell between your feet
- Keeping your back straight perform a deadlift

Lower Body

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