Name: Playbook - Zone 247 - W1/D2 Lower Body
Uploaded: 2023-11-14T20:35:25.689Z
Duration: 60 min
Description: W1/D2 Lower Body

Revitalise your lower body with this comprehensive workout. Begin with squats to engage major muscle groups, incorporate squat for targeted leg development, and add leg press for overall strength. Include hamstring curls and calf raises for a well-rounded session. Conclude with 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

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