Name: Playbook - Brooke Bohning - Full Leg Workout
Uploaded: 2024-05-01T22:28:46.204Z
Duration: 60 min
Description: Full Leg Workout

Te Aomihia

HOW TO ⤸
1️⃣ position yourself on the machine feet shoulder width apart
2️⃣ brace your core
3️⃣ release the safety
4️⃣ perform a squat
5️⃣ drive through the heels to squeeze the quads and glutes

ALTERNATIVES ⤸
▫️ leg press
▫️ barbell squat
▫️ smith machine squat
▫️ any hack squat machine (you might face the opposite way from my video)
▫️ goblet squat

Hack Squat

HOW TO ⤸
1️⃣ grab a dumbbell to place on the top of your thighs 
2️⃣ position your mid back on a bench and walk your feet out to create a right angle from your knee joint
3️⃣ drive through the heels to bring your glutes up and squeeze
4️⃣ slowly lower back down
5️⃣ keep the chin tucked — always look straight ahead never up at the ceiling

ALTERNATIVES ⤸
▫️ glute drive machine
▫️ barbell hip thrust
▫️ floor glute bridge
▫️ smith machine hip thrust

Dumbbell Hip Thrust

HOW TO ⤸
1️⃣ start with feet hip width apart and dumbbells slightly at your sides
2️⃣ brace your core
3️⃣ roll your shoulders back to maintain a neutral spine
4️⃣ send your hips back (slight bend in the knee)
5️⃣ drive through the glutes to bring you back upright 

ALTERNATIVES ⤸
▫️ you can use any type of equipment: landmine, barbell, preloaded barbell, smith machine, dumbbells, kettlebells

Dumbbell RDL

HOW TO ⤸
1️⃣ place the foot pad on the backs of your ankles
2️⃣ your knees should be at the end of the leg pad (look at where my legs are placed for reference) 
3️⃣ curl the pad up to your glutes by bending at the knees and focusing on engaging your hamstrings
4️⃣ slowly release

ALTERNATIVES ⤸
▫️ seated hamstring curl machine

Lying Hamstring Curl

HOW TO ⤸
1️⃣ start with feet hip width apart
2️⃣ brace your core
3️⃣ roll your shoulders back
4️⃣ bring your leg back into a reverse lunge
5️⃣ drive through the heel of the front leg to bring you back to starting position
6️⃣ bring the same back leg behind and to the side of the working leg (curtsy)

ALTERNATIVES ⤸

Reverse + Curtsy Lunge

Full Leg Workout

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

Brutal Quads & Glutes!

GLUTES ON FIRE 💥🔥

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

Glute Workout 🍑

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 🤝

Smith Machine Leg Workout

Booty Focused Workout

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Leg Day ❤️‍🔥

Legs on FIRE 🔥

micah

Build your booty!

Beginner Friendly Quads & Glutes

Lower Body 💥

Booty Focused Workout 🍑

Glutes 🍑

Advanced LOWER BODY

Dumbbell Only Glutes

Dumbbell Only Lower Body

Dumbbell Only Glutes & Hamstrings

Dumbbell Only Full Leg Workout

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!

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