Name: Playbook - Tia Blackley - Day 12 - Lower FINALS
Uploaded: 2023-09-25T00:55:20.205Z
Duration: 60 min
Description: Day 12 - Lower FINALS

Time to max out the lower body! Starting with your FASTEST mile ever. Pretend I’m chasing you and stepping on your heels lol

- Jog/Run at a good pace for you 
- Increase speed and intensity as you progress

Run 1 mile

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

If you are struggling to sit back, place plates on the ground under your heels until you can fully engage and push through your glutes

Add weight each set!!!

Barbell back squat

- Place your upper back on a bench, and dumbbells on your hips
- lower by tilting pelvis down until abs drop
- press into your heels to drive up with your glutes
- hold at the top 2 sec, continue

Dumbbell hip truster

- Keeping your back flat against the pad
- Lower your legs towards your chest
- Drive through your heels to press the sled back to starting position

Add MINIMUM 10lb each set 🤪

Leg press - mid stance

Back to back baby. Quads and Hammies lets go!! Slow and controlled movements, keep core engaged. If you’re arching your back to leg curl - it’s too heavy

- 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

1. Bring your heels towards your glutes
2. Lower with a slow controlled motion
3. JFocus on engaging your hamstrings

Lying hamstring leg curls

Leg ext & Curl

Day 12 - Lower FINALS

First workout in a few weeks and I was definitely dizzy through a lot of this. I don’t usually eat before I work out in the AM, but I’m also recovering from a cold so maybe it’s a combo of both?

Rachel

Burning! Right amount of exercise lower back friendly.

Paula

Day 1 - Full Body

Easy movements where you can really push yourself with weight 💪🏽👏🏽

Felt the burn!! Last superset could only do 3 rounds. Next leg sesh will push to complete fully. Thanks, love your training style ❤️

Day 12 - Lower FINALS

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