Name: Playbook - Trent Obermoeller - W1/D2 Lower 1
Uploaded: 2023-02-07T20:13:47.578Z
Duration: 60 min
Description: W1/D2 Lower 1

High volume leg day. Another day full of antagonist muscle groups. Should be feeling it after this one.

- Start with a shoulder width stance
- Keep your back on the pad as you lower down
- Reach parallel and push through your heels extending your legs to stand up

A1 Hack squat

This is focused on the lower hamstring. Focus on tempo and really feeling the contraction. Tempo 3,1,1,0

A2 Lying leg curl

- Set up in a split stance with your front foot elevated on a plate
- Chest up, looking straight ahead and dumbbells by your sides
- Descend by flexing both knees until they are both at 90 degrees
- Drive through the front foot extending back to the top

B1 Front foot elevated split squat

Using either body weight or a plate, bend at the hips all the way to the floor, then flex lower back and glutes to bring yourself back to the top.

B2 Back Extensions 45°

- 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

Going for volume.

C Leg press - mid stance

With a kettlebell rested on your waist, feel the contraction all the way down and up. Don’t let off the tension.

D Kettlebell hip thrust

- Press up using your toes activating your calf muscles
- Lower slowly stretching the calf muscles

W1/D2 Lower 1

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