Name: Playbook - Zone 247 - W2/D2 Lower Body & Core
Uploaded: 2023-11-14T20:42:52.542Z
Duration: 60 min
Description: W2/D2 Lower Body & Core

Transform your lower body and core with this targeted workout. Begin with squats and lunges for leg strength, then add in cable crunch and hanging leg raise for core engagement. Finish with stretches to maximize flexibility and sculpt a powerful lower body and strong core.

- 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

- Lower down to create a 90 degree angle with your front leg
- Don't let your knee surpass your toe
- Keep your back neutral and stay upright

Walking Lunges With Dumbbells

- From a high pulley grip rope just forward of your face
- Roll your ribs towards your hips engaging your abs
- Bring your elbows towards your knees
- Slowly return back to starting position

Cable crunches

- Hanging from the bar, keeping your legs extended 
- Raise up while keeping your core tight to form an “L” with your body
- Lower legs back down
- Avoid swinging

W2/D2 Lower Body & Core

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