Name: Playbook - Arev @endicci - LEGS (SQUATS)
Uploaded: 2022-01-03T23:10:29.668Z
Duration: 70 min
Description: LEGS (SQUATS)

Cristal Altamirano

- 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

- 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

- Complete the top half of the hip thrust motion rapidly like you’re pulsing

Hip Thrust Pulse

- Hold the very top of the motion
- It’s easy to lose contraction here especially if this is at the end of a set, but keep EVERYTHING engage
- Shut your eyes if you have to and visualize pushing the weight up with your heels. Tuck your pelvis in and squeeze!

Hip Thrust Hold

Hip Thrust Crazy 8s

- Begin by standing both feet on the plates
- Step one foot behind you and lower down until your back knee touches the ground
- Press through the front heel and stand back up
- Repeat on the opposite leg
- Use squat rack to make loading the weight easier

Barbell Deficit reverse lunges

- 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

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

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.

LEGS (SQUATS)

Community

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