Name: Playbook - Brandi Johnson - INTENSE LEGS AND GLUTES
Uploaded: 2021-10-03T00:22:33.329Z
Duration: 75 min
Description: INTENSE LEGS AND GLUTES

Maude

This workout will test everything you have learned so far! I had the opportunity to train at an incredible gym with a huge variety of equipment. If you see something you don’t have at your gym specifically feel free to substitute it with the closest thing to it! Feel free to ask me any questions!! Let’s Go 💪🏼🍑

- Support upper back on the bench and the strap across your hips
- With both knees bent to 90 degrees 
- Lower your glutes to the floor and press back up to starting

Machine Hip Thrusts

- Drive with your heel and squeeze at the top.

Single Leg Machine Kick Back

GLUTE WARM-UP

- Begin with bar positioned on your upper back
- Brace your midline and keep your chest up
- Eyes forward as you lower, sitting back and down
- Reach parallel and push through your heels to come back up

Barbell Back Squat

- Stand in a wide toed out stance with a form of resistance between your feet
- Keeping your back straight perform a deadlift and squeeze glutes at the top

Sumo Deadlift

- Keeping your back flat against the pad
- Lower your legs towards your chest
- Drive through your the ball of your feet to press back to starting position

Leg Press (Quad Focused)

- Start with your back foot on a bench 
- Bring your back knee down
- Lower down until both legs are at 90 degrees
- Push through your front leg engaging your quads and glutes to come up

Rear Foot Elevated Split Squat

Higher Rep Range This Time for One Final Big Booty Pump! 🍑

INTENSE LEGS AND GLUTES

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