Name: Playbook - Arev @endicci - LEGS (SQUATS)
Uploaded: 2022-03-17T20:05:19.319Z
Duration: 70 min
Description: LEGS (SQUATS)

Stephanie

I’m definitely going to be hurting tomorrow! Great workout

Kristina

- 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

- Elevate heels onto a weight plate
- Hold a single dumbbell in the goblet position
- Lower into the bottom of a squat
- Stand up to full extension

DB heels elevated goblet squat

Quad Superset

- Take a deficit by standing on an elevated surface
- Place the bar just above your feet
- Lower yourself to the bar. Engage your lats and pull them back 
- Tuck your chin in 
- Pull the bar up with neutral spine and push hips forward at the top of the motion
- Reach full extension keeping your upper body tight

Deficit Conventional deadlift

- Bring the bar down and thrust forward and upwards through your heels
- Keep chin tucked in the entire time
- Locked out at the top and feel it in your glutes!

Barbell Hip Thrust

- Start with the barbell across the upper back
- With a slight bend in the knees press hips back and lower your chest towards the ground
- Bring chest back up and press hips forward to complete the move

Smith Machine Good Mornings

If your gym doesn’t have this, use any curl machine but one leg at a time!

- Keep your core tight and avoid using your lower back or swinging
- Keep your hips pressed against the pad
- Pull your ankle up towards the back of your leg with the pad resting right behind your ankle
- Squeeze at the top

SL Standing Hamstring Curl

1. 10 reps heavy
2. Drop weight; another 10 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

LEGS (SQUATS)

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 

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

Joanna Quan Soon

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.

Sohini

Kyra

CHEST/TRI

Shyann

Jaci

Legs are trembling! Great leg day workout!!

Kaitlyn t

Vivian

Loved it! I felt so weak and strong at the same time 😂

Denice

Karla

LEGS

HIIT

Perfect! Awesome chest/tri workout that left me sweating 💗

Maiya

Valarie

Grace

BACK AND BI

My shoulders feel dislocated, it’s great

Frida

I love these workouts so much! Thank you!!

Ashley

CHEST AND TRI

Legs (Quads)

Jacky

Amazing. Great work out. Can’t wait for next week. (:

Elaine

Lady

BACK AND BI’S

Good booty pump! Love the descriptions you add 💕

Susi

Glute Leg Day

Back/Bis

Harvinder

GLUTES

Bryana

HIIT/CORE+BACK

Leg day

Hayam

Back and Bi’s

I wish I was exaggerating but my legs are shaking 😭😭 10/10 love how it keeps track of your progresss throughout the workout and sets cause I sometimes forget so excited to continue your workouts thank youuuu! ♥️

Sabrinaaa

Hanna

Holy hell this burn 🥵. Love ❤️ it.

LEG DAY

Great workout! Arms will for sure be sore tomorrow but a great feeling!😊

PUSH

Glute Focused Leg Day

Back/Bi

Pati

LISS/FULL BODY

Dani

Brenda

Karen

Katiannah

Savey

Gali

GLUTE FOCUSED LEG DAY

can you add the weights upgrade level in each set also?

us😍

Loved this one! 
I couldn’t help myself and superset some leg workouts in there!

LEGS (SQUATS)

Community

More workouts from Arev @endicci