Name: Playbook - Arev @endicci - LEGS (SQUATS)
Uploaded: 2022-10-01T14:56:02.615Z
Duration: 65 min
Description: LEGS (SQUATS)

Ariadna

Gabrielle Alsept

Melissa

I barley finished it I thought I was gonna cry so I had to stop half way haven’t been to the gym in 4 months 😩

Alyssa

Allison

ADJUSTMENT:
1. 8 reps normal 
1. 8 pulses 
16 reps = 1 set

- 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

TEMPO: 3 sec negative

- Begin with dumbbells in each hand and feet hip width
- Press hips back and lower dumbbells down until mid shins
- Lift back up to standing and press hips forward

DB RDL

Thrust & RDL

- Push your hips back and keep your chest up as you come down
- Lower to bottom of a squat and pause 
- Stand up out of squat and repeat

Pause squat

Complete all on one leg before moving onto next!

Complete reps listed for each leg!
- Place the weight on the side of your thighs right above your knee
- Keep your toe pointed forward (not towards the ceiling)
- Use your palm to hold the plate in place, do not assist with it
- Raise your leg towards the ceiling and slightly to the back to really feel it in your glutes

Weighted Lying Leg Raise

- 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

- 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

Triset

- 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

DROP-SET:
1. 10 reps 
2. Drop weight - another 10

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

Lying Hamstring Curl

LEGS (SQUATS)

Leah

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 😂

LEGS (GLUTES)

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. 🥺❤️

LEGS (SQUATS)

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