Christine

Erika

- Keeping your back flat against the pad
- Lower your legs towards your chest
- Drive through your heels to press the sled back to starting position

Leg press - mid stance

For hip thrusts, make sure your knees are directly above your ankles at a right angle, your shoulders are at the same height as your knees and your head stays up. You will want to think about tucking your pelvis towards the ceiling and squeezing your core.

Hip thrusts

When completing a dumbbell RDL, stand shoulder width apart and grab a set of dumbbell just outside of your stance. While going down, think about pushing your hips back as if you are close a car door with your glutes. As you hinge your hips, bend your knees slightly. While bending your knees, think about pushing them out again an invisible wall. Stop once you have hit the point where you cannot hinge anymore. You want to reframe from going any lower because you will engage your back instead. 

While coming up, think about pushing the weight down into the ground rather than pulling the weight up. Keep a neutral spine and make sure the weight stays even throughout your foot.

Dumbbell RDLs

For Bulgarian split squats, you will want find a knee high platform and stand 2 to 3 feet in front of it. Raise one leg and put it behind you on the platform with your toes tucked under. Slowly lower your back knee to the ground. You will want to make sure your front knee is at a right angle at the bottom. Push through your front leg and keep your hips square. 

Tip: get into position and bend your back knee first before picking up the weight to ensure you are at the correct distance. Nothing is worse than hobbling around on one leg!

Bulgarian split squats

Leg extensions

W5/D5 
Friday: Full leg day

Mariah Goff

Amazing!! Each workout compliments each other so well!

Madison

Manon

W1/D1 
Monday: Full leg day

Samantha Kae

Used a new machine at our gym, called the glutenator instead of the adduction machine, and it kills!

Michelle

Brooke

W1/D3
Wednesday: Glutes and hamstrings

Elizabeth

Jordan Matthews

Marisol

W1/D5 
Friday: Full leg day

Nicole

Evelyn

W2/D1
Monday: full leg day

Rachel Murphy

Challenging and still fun. Not over complicated.

Holly

W2/D3
Wednesday: glutes and hamstring

Legs are dead ☠️ I won’t be able to walk tomorrow 😂 upped all the weights

W5/D5 Friday: Full leg day

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