Name: Playbook - Brooke Bohning - Brutal Quads & Glutes!
Uploaded: 2024-05-01T22:28:46.046Z
Duration: 45 min
Description: Brutal Quads & Glutes!

If you’re looking to grow your glutes and build strong legs, this workout is for you!

Start off by completing a 5-10 minute dynamic warm up 

End the workout with an ab circuit, or an incline walk on the treadmill

LINKS 🔗

▫️ Gym fit, gym bag & headphones: https://liketk.it/3MM8P
▫️ Shorts: https://alphaleteathletics.com/products/amplify-short-4-5-blossom
▫️ Gymreapers gear (use code BROOKE): https://www.gymreapers.com

- 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

* With this rep scheme, start your first set with just the barbell and no added weight. This is a warm up set.
2nd set - add weight onto the barbell. Choose a weight that you can power through 10 reps with.
3rd set - If you feel you can increase the weight, add it to push through 8 reps. If you can’t add weight, then focus on time under tension (slow your reps down and hold the rep at the bottom for 2-4 seconds)
4th set - If you are at your max for increasing weight, continue to slow down these 6 reps and focus on time under tension. If you add more weight, have someone spot you if you feel needed, make sure you’re using the safety bars on the squat rack, and wear a belt if you feel necessary.

Barbell back 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
** LAST TWO reps should be hard!! Push until failure! If they aren’t hard, increase the weight!

Leg extensions

*If you have this glute drive machine, use it! If not, go for a barbell hip thrust or a dumbbell hip thrust.*

- Support upper back on a bench and the barbell across your hips
- With both knees bent to 90 degrees 
- Lower your glutes to the floor and press back up to starting

Barbell hip thrusts

- 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

** With this rep scheme, make sure to add weight as you go through the sets. The higher the weight, the less rep

Leg press - mid stance

-Keep a slight bend at the front knee
- Come straight down until your reach shin height 
- Pull back up

Dumbbell bulgarian split squat

- Get into position and place the bottom of your foot on the handle
- Push back and up with your foot and extending your leg upwards
- Lower your leg back down
- Complete desired reps then repeat on the opposite side

Cable glute kickback

Brutal Quads & Glutes!

Quads & Calves

Needed to mix up my leg routine, this one was 🔥🔥🔥

Ellie

Gosia

Glutes & Hamstrings

Jordyn

Quads & Glutes

Full Leg Day

kirsten

Beginner Friendly Leg Day

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GLUTES ON FIRE 💥🔥

Still impressed by this workout, I always feel AMAZING after it 💚💚💚

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Grow your Glutes!

Alyssa Thomas

Lower Body Killaaaa 💥💥

Raynia

I’m dead, if I don’t have a butt like Brooke after this idk what will do it 🤷🏼‍♀️ #goals

The HOLY GRAIL of Glutes 🔥

The BEST Glute Workout 🤝

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micah

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Been doing this workout twice a week, and I've gained almost 3 INCHES on my booty! I thoughts she was stubborn but Brooke has her growing 😤💚

Amazing workout!! I think I'll change up the weight as the reps go down.. I'm sweating!

Brutal Quads & Glutes!

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