Name: Playbook - Arev @endicci - LEGS (SINGLE LEG BOOTY WORK)
Uploaded: 2022-01-21T02:12:58.708Z
Duration: 81 min
Description: LEGS (SINGLE LEG BOOTY WORK)

Anne-Isabelle

Joanna Quan Soon

- Place DB on your thigh
- Place your upper back on the box 
- Push through your heel raising your hips 
- Engage your glutes at the top

DB SL hip thrust

- Lean forward (while maintaining a straight back) to put more emphasis on your glutes
- Shin above ankle
- You can use DB in one hand or both hands, whichever feels comfortable

Bulgarian Split Squats

- Start with your back foot on top of an elevated surface 
- Slight forward lean to emphasis tension on glutes
- Lower down pushing your hips back slightly 
- Lower until both legs are at about 90 degrees 
- Push through your front leg to come back up 
- Work both sides

BW Bulgarian split squat

BSS Superset

Repeat on 1 leg all exercises before moving onto the next

- Keep a slight bend at both knees, but place the non working leg further back
- Hinge coming straight down and keeping the dumbbells as close to your body as possible 
- Keep a neutral spine as you come down
- Pull the weight up by pushing your hips forward (think hip thrust)

B-stance weighted RDL

- Holding dumbbells at your sides, or the center of your chest like shown
- Use a stable surface, if you can find a hard/flat surface use that instead of a bench
- To put emphasis on the glutes, you want to have a nice forward lean without rounding your back
- Place foot up onto the box and push through your heel to stand up. Don’t use ANY support from the back leg
- Rock forward slightly, shift your weight to that front leg, and push
- Bring the other leg up
- Step down and repeat 
- Work both sides

DB step ups

- Use the fact that you don’t have to hold onto a weight to your advantage and make sure form is perfect
- Maintain a forward lean without bending your back
- Shift all of your weight onto that front foot and push against your heels using your glutes to stand up
- Don’t use your back leg at all, if you can find an elevated surface, it doesn’t even ever have to touch the ground

BW Step Ups

Step Up Circuit

- Keep a relatively upright torso for this 
- Keep your leg straight while you pull your foot back and out 45 degrees
- Don’t pull back straight like a regular kickback, you want to turn your foot out and to the side

Straight Leg Angled Kickback

LEGS (SINGLE LEG BOOTY WORK)

Danielle

Christina

Ria Dey

Shoulders/Abs

HIIT/ABS

Audriana

Demiana

Chest/Tri

Johanna

Really challenging but so worth it in the end💪💪

Varinder

My legs were trembling in a good after I completed this leg workout. My muscles can’t thank u enough. Well worth it. I recommend anyone who needs a lil push or guidance to try this out!! Like, ASAP.

danielle 

LEGS (SQUATS)

Great ! Came back to the app and straight to your workouts!!

Gabrielle Alsept

Katherine

BACK/BI

It tested my limits but the workout was absolutely amazing!! I LOVED it!! 😍

Sylvie

Rama

Arisleiry

SHOULDERS/ABS

AMAZING!! 15/10 Absolutely loving all of these workouts 🥰

HIIT/CORE

Great workout! The incline skull crushers felt awkward because I kept hitting the bench.

LEGS (SINGLE LEG BOOTY WORK)

Community

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