Name: Playbook - Brittany Lupton - Busy Gym LEG DAY
Uploaded: 2023-12-14T01:33:10.544Z
Duration: 45 min
Description: Busy Gym LEG DAY

Perfect 45 minute workout for the morning!

Haley

For those days you don’t want to fight for a squat rack!

DYNAMIC WARM UP: 5-10 minutes
Smith Machine Squats | 4x8,6,6,4
Step Up's | 4x6-8
Heel Elevated Goblet Squat | 4x8
Leg Extensions | 4x12-15

Spend 5-10 minutes working with the space you've got! Create a little circuit of 5-8 exercises to repeat 3x. I chose the following exercises:

- 10x hip rotation walks
- 10x deep squat rocks
- 10x leg swings (side + front)
- 10x lateral lunges
- 5x lunge drives (each side)
- 10x 90/90
- pistol squat practice :)

DYNAMIC WARM UP

- Position the bar just below shoulder level and adjust the safety stops right above knee height.
- Place your pinkies on the smooth ring of the barbell.
- Get under the bar and position at the base of your traps looking straight ahead.
- Unrack the bar by rotating your wrists to remove the safety hooks.
- Take a deep breath and keep your elbows in line with your torso.
- Descend by simultaneously pushing the hips back and bending the knees.
- Once your thighs reach parallel with the floor, reverse the movement by driving your feet into the floor and flexing your quads.
- Finish the lift by exhaling as you fully extend the hips and knees.

*Note: Feel free to perform another Squat variation depending on equipment availability/whatever is not in use!

Smith Machine Squats

- Place bench appropriate distance from starting position
- Step up to full extension
- Keep your chest up
- Lower to ground and repeat with other leg

*Note: Perform Box Step Up’s with dumbbells or straight bar depending on equipment availability!

Step Up's

- Standing with your feet close, toed out and heels elevated on a 10 lb weight
- Hold a single dumbbell in the goblet position
- Lower into the bottom of a squat
- Stand up to full extension

Heel Elevated Goblet Squat

- Sit on the machine with the pad at the bottom of your shin 
- Extend your legs engaging your quads 
- Pause at the top and lower slowly

Leg Extensions

Busy Gym LEG DAY

kaitlyn 

It was super difficult for me only because I have never done sumo  deadlift before and wasn't sure what weight to use. I ended up going way too heavy and couldn't finish the other workouts, whoops. 😅 I'll know better next time. ❤️

Chelsea

Hams and Yams day!

Harmony

Taylor

Quad Focused Leg Day

Alana

I am dripping in sweat, legs are on fire!

Ashlee

Quads & Glutes

Jillian

Mic'd Up | Glutes + Hamstrings

brutal leg day!!!! i added in a some dumbbell rdl’s instead of front squats (just not confident to try front squats yet and i love rdls 😅) and then some calf raises and WHOOOO lemme tell yall, my legs are feeling juicy!!,

Tawny

Really challenged myself on back squats and hit 190 for 3 reps instead of 4!!

Sammie

Leg Workout - quad focused

When the workout looks chill because it’s only 5 exercises but now you can’t walk 😂😅😍🔥

Sophie

Nicole

Morgan

Quad Focused Leg Workout

Brittany Adams

Hamilton

Got a nice glute pump from this! Had to use the cables for adductions and abductions since my gym doesn’t have the machine

LEG day

Alicia

Let's LEG DAY

Sarah Mac

Madison

FIRE LEG DAY

Love the simplicity of this one but also killer! First time trying the hack squat 🤪

Lethal Leg & Glute Day

I don’t feel anything working in my lower body when I do rdls. Is there an alternative or can you properly demonstrate?

Busy Gym LEG DAY

Community

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