Name: Playbook - Arev @endicci - LEGS (SQUATS)
Uploaded: 2022-01-10T20:59:46.702Z
Duration: 65 min
Description: LEGS (SQUATS)

Samantha Lyons

Girl I did this on Wednesday it’s Saturday and I feel the burn 😅

Irialdis Jimenez

Joanna Quan Soon

Increase weight every set try to see where you can go!

- 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 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

- 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

- 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

- 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 (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!!

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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