Name: Playbook - Ambry Mehr - Quick Toning Leg Day
Uploaded: 2023-01-08T00:07:37.767Z
Duration: 30 min
Description: Quick Toning Leg Day

A quick leg day workout that is targeted to toning the glutes & thighs. You can do this workout at home or at the gym.

- Starting an arms distance away from the wall
- Feet hip with apart and holding a ball at chest height
- Drop your butt back into a deep squat, keeping your chest up
- Drive through heels exploding out of the squat while tossing the ball to a target on the wall
- Catch the rebounded ball lowering back into a squat
- Repeating the movement

Wall Balls

- Place your upper back on the bench
- Push through your heel raising your hips 
- Engage your glutes at the top
- Work both sides

Single leg hip thrust

- Stand in a wide toed out stance 
- Hold a heavy dumbbell between your legs in front of you
- Lower into a squat, touch dumbbell to the ground
- Stand up to full extension

DB sumo squat

- Push your hips as you come down
- Reach parallel and explode up

Jump squats

- Step laterally 
- Push your hips back as you come down 
- Keep one leg extended 
- Step back to the initial position

Barbell Lateral lunge

- Raise one leg off the ground
- Push through your heel to raise your hips
- Engage your glutes as you lift
- Lower back to starting position

Single leg glute bridge

Hip Thrust

Quick Toning Leg Day

abigail

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Really good, legs will hurt tomorrow but in good way 😂
But i have a question, if i train legs today, and i want to train abs, arms and back, how do u divide your trainings in one week, i mean, do u train every day or 3 times per week. What do u recommend me?

Quick Toning Leg Day

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