Name: Playbook - Brittany Lupton - FIRE LEG DAY
Uploaded: 2023-12-14T01:33:10.423Z
Duration: 50 min
Description: FIRE LEG DAY

Sarah Mac

Madison

don't let "only 5 exercises" fool you ;) 

- back squats | 4x10,8,6,4 
(increase weight each set)
- sissy squats | 4x8 drop weight & burn out
- smith machine single leg rdl | 4x8
*THE most FIRE exercise!!!!*
- leg extensions | 3x10
- back extensions | 3x10 drop weight & burnout

- 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

*increase weight each set*

Back Squat

- Holding onto a rig for assistance 
- Lift onto your tip toes
- Lower your body into a squat by bending your knees and leaning your body backwards
- Push yourself back up

Sissy Squat

- Stand with your feet shoulder width apart and knees slightly bent and raise one leg off the floor behind you
- Hinge at your hips, and lower the loaded Smith Machine's bar toward the floor
- Lift back up engaging your glutes

Smith Machine Single Leg RDL

- 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

- Hold weight to chest
- Lower body by bending waist until fully flexed.
- Raise, or extend waist until torso is parallel to legs
- Repeat

*drop weight & burnout!*

Back Extension

FIRE 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

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?

FIRE LEG DAY

Community

More workouts from Brittany Lupton