Name: Playbook - Arev @endicci - ALL Legs
Uploaded: 2022-10-01T14:56:01.622Z
Duration: 75 min
Description: ALL Legs

Leah

- Lower(rise) your chest and hips at the same time
- Try to push through your heels to put an emphasis on your glutes

Barbell Back Squats

- Start with a shoulder width stance
- Push your hips back and hinge as far as you can (without squatting g down)
- Keep your knees in line with your toes and your chest up
- Extend your legs to come up

Reverse hack squat good morning

- Hinge at the hips and push them back to get a stretch in your glutes and hamstrings
- Push forward through your glutes like you would with a hip thrust to move the bar up
- Your arms are strings! They’re just holding the bar, nothing else. Do not raise the bar by pulling with your arms or shoulders

Romanian Deadlift

12 ea leg (24 total)

- Start with a barbell on your upper back
- Step forward with the first leg and lower down
- To make sure we have a glute bias: try to have a slight forward lean (without rounding your back), and when you get lower, bring in your front knee a little bit towards the center of your body to get a full stretch
- Bring back leg even with the first then step forward with this leg

Barbell walking lunges

- Keep hips pinned on pad
- Bring your heels towards your glutes
- Lower with a slow controlled motion
- Focus on your hamstrings

Lying Hamstring Curl

REPS EXPLAINED:
- 15 reps heavy
- No rest, drop weight, another 15 reps

- Sit on the machine with the pad at the bottom of your shin 
- Extend your legs engaging your quads 
- Pause at the top and lower slowly

Leg extensions

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

Seated calf raise

- Place feet higher on the platform
- Keeping your back flat against the pad
- Lower your legs towards your chest
- Drive through your heels to press back to starting position

Leg Press

ALL Legs

Absolute killlllleeerrrr 🥵 can’t walk

Erisa Adams

Loved it !! I needed to hit quads so
This was the best !

Saryana

Paola

Quad Focused

Quad Focused 2

Killer workout, absolutely LOVED every part of it! I know I'll be feeling it at work tonight 🥲😭

Sylvie

I nearly throw up everything was shaking 😂

Alyssa

Melissa

LEGS (GLUTES)

Ariadna

Gabrielle Alsept

LEGS (SQUATS)

A great short leg day while still being thorough and leg shake inducing

Alyxandra

Gali

LOW REP GLUTES

Maud

Legs are shaking and feeling amazingly awful <333

danielle 

THANK YOU! THANK YOU! I love your workouts so much, which have made me consistent and have been seeing progress. 🥺❤️

ALL Legs

Community

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