Name: Playbook - Brittany Lupton - Lethal Leg & Glute Day
Uploaded: 2023-12-14T01:33:10.495Z
Duration: 50 min
Description: Lethal Leg & Glute Day

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

Madison

Complete 2 Rounds of this Lower Body Mobility Routine.

-leg swings
-deep squat
-deep squat hamstring stretch
-90/90
-alternating lateral lunges
-lateral lunge slides

Leg Swings

Deep Squat

Deep Squat Hamstring Stretch

90/90

- Place your feet hip-width apart
- Take a big step to the side
- Land with your heel, flex the knee to lower your hip and body until your knee and hip are at a 90 degree angle 
- Keep opposite leg only slightly angled
- Return to the starting position by extending your hip and knee 
- Once they are straight, bring your foot back in to a standing tall position

Alternating Lateral lunge

- Place your feet hip-width apart
- Take a big step to the side
- Land with your heel, flex the knee to lower your hip and body until your knee and hip are at a 90 degree angle 
- Keep opposite leg only slightly angled
- Shift your weight back over to the opposite side until your hip and knee are at 90
- Shift your weight back and forth

Lateral lunge slides

Lower Body Mobility Routine

- 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

-Holding dumbbells at your sides, chest lifted and shoulders back, place foot up onto the box/barbell and push through your heel to stand up
-Bring the other leg up
-Step down and repeat
-Work both sides

Dumbbell Step Up's

*Note: If you have poor range of motion in your ankles, quads, lower back/shoulders, you may have trouble with the versions of this exercise where you do not use a sissy squat machine! Substitute for Goblet Squats instead.

If your gym has a Sissy Squat set up like the one in the video:

- Holding a weight of your choice at chest level, lower your body into a squat by bending your knees and leaning your body backwards, shins braced against pads
- Bringing your hips forward, keep your core engaged & push yourself back up
- Repeat

Sissy Squat

- Start with a shoulder width stance
- Keep your back on the pad as you lower down
- Reach parallel and push through your heels extending your legs to stand up

Hack Squats

- Adjust leg extension machine to fit
- Select weight
- Extend your legs
- Release your legs back to starting position

Leg Extension

Lethal Leg & Glute 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

FIRE LEG DAY

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

Lethal Leg & Glute Day

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