Name: Playbook - Aubri & Liv - Aubri’s Leg Day!
Uploaded: 2024-04-28T18:06:17.576Z
Duration: 70 min
Description: Aubri’s Leg Day!

Here is the ENTIRE workout I did today!! 

This is kinda fun!! Do we like this? Do we want more of these? Let me know 🫶🏽

We recommend warming up before your workout & activating the muscles we are about to work! These movements get your blood flowing & prepare you for your workout. We also recommend a bit of mobility work. It is important for the body as it helps to improve joint range of motion, reduce the risk of injury, and enhance overall physical performance.

Treadmill Incline Walk 5-15 minutes

WARM UP

4 minute AMRAP to get the body ready to go for the heavy lifts we are going to do, but for these lifts you will use bodyweight or light weight. We are warming up here & getting that heart rate up. Complete as many rounds as you can of these two exercises back to back, with little to no rest, in the four minutes.

- Position yourself on your hands and knees
- Keeping your knee in a bent position
- Lift your knee away from the midline of the body
- Pause at the top of the motion 
- Slowly return to the starting position
*10 each side

Fire Hydrants

- Stand in a squat stance 
- Lower into a squat and pulse

Pulse Squat

KICKOFF SET 1

- Raise one leg off the ground
- Push through your heel to raise your hips
- Engage your glutes as you lift
- Lower back to starting position
*12 each side

Single leg glute bridge

1. Start in a high plank position with your hands directly under your shoulders and your body in a straight line from head to heels.
2. Position your feet wider than hip-width apart, with your toes pointing slightly outward.
3. Engage your core and maintain a stable upper body throughout the exercise.
4. Begin by bringing your right leg towards your right shoulder, aiming to touch or get as close as possible.
5. As you bring your right knee back to the starting position, simultaneously bring your left knee towards your left elbow.
6. Continue alternating between right and left knees, moving in a controlled and fluid motion.
7. Maintain a quick pace, as if you are running in place, while keeping your hips low and your back flat.
8. Remember to breathe steadily throughout the exercise.
* 15 each side

Wide Mountain Climbers

KICKOFF SET 2

The first superset!! This is meant to be a heavy lift for both of these movements.

1. Stand tall with your feet hip-width apart and your hands with dumbbells in each hand. 
2. Take a step backward with your right foot, landing on the ball of your foot and bending both knees to lower your body into a lunge position. Your front knee should be directly above your ankle, and your back knee should be hovering just above the ground.
3. As you push through your left heel to stand back up, bring your right leg back up. 
4. Once in a standing position, step up with your right leg onto a bench & bring your left knee up.
5. Lower your left leg back down to the starting position and immediately step back into a reverse lunge with your right foot.
6. Repeat the movement for the desired number of repetitions, then switch sides and perform the exercise with your left leg.
*12 reps each side

Reverse Lunge to Knee Up

- Stand in a wide toed out stance 
- Lower into a squat and pulse

Sumo Squat Pulse

SUPERSET 1

- Lay on the floor with your legs bent
- Push through your heels bringing your hips up 
- Squeezing your glutes 
- Lower back to starting position

Glute bridge

1. Set up a cable machine with a low pulley attachment and attach a straight bar or rope handle to it.
2. Stand facing away from the machine with your feet shoulder-width apart and your knees slightly bent.
3. Grab the bar or rope handle with an overhand grip, keeping your arms straight and your shoulders pulled back.
4. Engage your core and maintain a neutral spine throughout the movement.
5. Begin the exercise by hinging at your hips, pushing your glutes back, and allowing the cable to pull your upper body forward.
6. Lower the bar or rope handle towards the ground while keeping your back straight and your knees slightly bent.
7. Once you feel a stretch in your hamstrings, pause for a moment, and then reverse the movement by driving your hips forward and standing up straight.
8.Once you are fully upright, release the tension on the cable and immediately transition into a squat.
9. To perform the squat, lower your body by bending at the knees and hips, keeping your chest up and your weight on your heels.
10. Go as low as you can while maintaining proper form, ideally until your thighs are parallel to the ground.
11. Push through your heels and extend your legs to return to the starting position.
12. Repeat the cable RDL to squat movement for the desired number of repetitions.

Remember to start with lighter weights and gradually increase the load as you become more comfortable and confident with the exercise. Additionally, always prioritize proper form and technique to avoid injury.

Cable RDL to Squat

SUPERSET 2

- Get into position and place the bottom of your foot on the handle
- Push back and up with your foot and extending your leg upwards
- Lower your leg back down
- Complete desired reps then repeat on the opposite side
*12 each side

Cable glute kickback

1. Lie down on your back with your knees bent and feet on the bench. Place your arms by your sides, palms facing down.

2. Engage your core muscles by drawing your belly button towards your spine. This will help stabilize your lower back during the exercise.

3. Lift your hips off the ground by pressing through your heels and squeezing your glutes. Your body should form a straight line from your shoulders to your knees.

4. Hold the elevated glute bridge for a few seconds, focusing on keeping your core engaged and your body aligned. Breathe deeply throughout the exercise.

5. Slowly lower your upper body back down. 

6. On your last rep you will hold it for 20 seconds before lowering.

Elevated glute bridge w/ 20 sec hold

SUPERSET 3

- Begin in a prone position with your legs off the box
- Keeping your heels together and knees bent to 90 degrees 
- Lift legs up until parallel with your back, engage your glutes
- Keeping your back in a neutral position

Reverse frog hypers

1. Start by standing with one leg on a bench or step platform.

2. Step onto the bench or platform with your right foot, ensuring that your entire foot is firmly planted on the surface.

3. As you step onto the bench, lift your left foot off the ground and bring it behind you to the other side as if you’re almost doing a curtsy. 

4. Tap your left foot lightly on the floor, then immediately step it back down to the ground on the left side of the bench.

5. Repeat the same movement on the other side, stepping onto the bench with your left foot and tapping your right foot on the other side of bench before stepping it back down on the right side.

6. Continue alternating sides, tapping your feet on the bench or platform in a side-to-side motion.

*20 per side. Each foot tap is 1rep

Bench Side to Side Taps

BURNOUT

Aubri’s Leg Day!

Sydney Halfmann

Abbie

AUBRI’S QUAD FOCUSED LEG DAY

GOODBYE GLUTES

I LOVE this workout. I have legit done this workout every week for the last three weeks!!

Aubri’s Leg Day!

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