Name: Playbook - Zone 247 - W1/D2 Lower Body
Uploaded: 2023-11-14T20:15:53.525Z
Duration: 60 min
Description: W1/D2 Lower Body

"Transform your lower body with this comprehensive workout. Start with squats for overall strength, then diversify with leg press for targeted muscle engagement. Incorporate variations like deadlifts and leg extensions for a complete session. Conclude with calf raises and stretches for sculpted, powerful legs.

- 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

Smith Machine Back Squat

- 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

Deadlift

- Place your feet in a low and narrow stance on the platform
- Keep your back on the pad 
- Push through your mid-lower foot to push the platform

Leg Press - Low / Narrow Stance

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

Lying hamstring leg curls

- Push through the balls of your feet
- Engage your calves as you go up

Standing Calf Raise

W1/D2 Lower Body

W1/D1 Upper Body (Push)

W1/D2 Lower Body

More workouts from Zone 247