Name: Playbook - Brogan Morris - Week 4- day 4 - legs
Uploaded: 2023-12-26T21:09:46.058Z
Duration: 45 min
Description: Week 4- day 4 - legs

- 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

Keep the spine straight as you lower down to the box.

Barbell box squat

Barbell reverse lunge

Hold dumbbells by your side. Weight in the stable foot. Keep the legs somewhat close together to help with balance.

Dumbbell curtsy lunge

Feet wider than hip distance. Toes slightly turned out.  Keep your chest proud as you lower down. Squeeze the glutes to the top.

Dumbbell sumo squat

Lying hamstring curls

Shoulders on the bench. Barbell across hips. Drive through your heels and push hips to the top. Squeeze your glutes.

Barbell hip thrust

Attach the ankle strap to your cable. Put it at the bottom. Flex the foot. Hinge at the hips as you kick the leg back.

Cable kickbacks

Hold the dumbbells at your side. Get your foot all the way on the bench. Slowly and controlled step up to the top. Slow return down.

Dumbbell bench step ups

Week 4- day 4 - legs

Day 1: Booty burn

Day 2: Back and Biceps

Loves having new variations of shoulders!

Rachel

Stephanie

Day 3- shoulders

Day 4- Chest/Triceps

Day 5- quads

This workout absolutely killed my glutes in the best way. My fav by far!

Week 4- day 4 - legs

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