Name: Playbook - Brooke Bohning - JELLO LEGS 🥮
Uploaded: 2024-05-01T22:28:46.362Z
Duration: 60 min
Description: JELLO LEGS 🥮

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HOW TO ⤸
1️⃣ position your mid back on a soft box or bench and pelvis under the barbell
2️⃣ bring your legs up and bend the knees
3️⃣ drive through the heels of the feet to bring the glutes up
4️⃣ keep your core engaged and chin tucked always looking forward 

‼️ increase the weight with each set if possible

🔗 barbell pad: https://amzn.to/3Yio2aS

ALTERNATIVES ⤸
▫️ dumbbell hip thrusts
▫️ glute drive machine

✅ always start with a warmup set with a lighter weight (or body weight) to prepare your mechanics for that specific movement
✅ if you can do ten reps with good form, start to increase the weight
✅ the last two reps of each set should be hard to push through
✅ when you see reps saying (12,10,8,6) you should be increasing the weight slightly over each set
✅ if you feel you can’t add any more weight, stay at the same weight and focus on time under tension — slow down your reps and control every rep
✅ always keep a slight bend in the knees and elbows — never lock out your joints to prevent injury

* Barbell Hip Thrust

HOW TO ⤸
1️⃣ feet wider than shoulder width apart
2️⃣ knees & toes rotated outward to a 45 degree angle
3️⃣ hold a dumbbell in between your legs
4️⃣ send the hips back and brace the core


ALTERNATIVES ⤸
▫️ cable machine or landmine

TIPS ⤸
✅ always start with a warmup set with a lighter weight (or body weight) to prepare your mechanics for that specific movement
✅ if you can do ten reps with good form, start to increase the weight
✅ the last two reps of each set should be hard to push through
✅ when you see reps saying (12,10,8,6) you should be increasing the weight slightly over each set
✅ if you feel you can’t add any more weight, stay at the same weight and focus on time under tension — slow down your reps and control every rep
✅ always keep a slight bend in the knees and elbows — never lock out your joints to prevent injury

* Dumbbell Sumo Squat

** use a bench or bulgarian set up if available*
1. keep the weight as close to the side of your body as possible
2. slightly bend the working knee
3. hinge at the hips 
4. bring the weight down mid-shin 
5. maintain your chest parallel to the ground (always core tight, shoulders rolled back to ensure neutral spine)

✅ always start with a warmup set with a lighter weight (or body weight) to prepare your mechanics for that specific movement
✅ if you can do ten reps with good form, start to increase the weight
✅ the last two reps of each set should be hard to push through
✅ when you see reps saying (12,10,8,6) you should be increasing the weight slightly over each set
✅ if you feel you can’t add any more weight, stay at the same weight and focus on time under tension — slow down your reps and control every rep
✅ always keep a slight bend in the knees and elbows — never lock out your joints to prevent injury

* B Stance RDL (Bench Supported)

1. start by holding two dumbbells at your side
2. focus on one leg at time for the RDL - one is slightly bent out and back to the side (this leg helps stabilize you throughout the movement)
WORKING LEG: slight bend in the knee, hinge at the hips
3. bring the weight down mid shin
4. as you come up, bring the stabilizing leg back to perform a reverse lunge
**FULL MOVEMENT = 1 REP**
complete on both sides

✅ always start with a warmup set with a lighter weight (or body weight) to prepare your mechanics for that specific movement
✅ if you can do ten reps with good form, start to increase the weight
✅ the last two reps of each set should be hard to push through
✅ when you see reps saying (12,10,8,6) you should be increasing the weight slightly over each set
✅ if you feel you can’t add any more weight, stay at the same weight and focus on time under tension — slow down your reps and control every rep
✅ always keep a slight bend in the knees and elbows — never lock out your joints to prevent injury

* B Stance RDL + Reverse Lunge (Dumbbell)

HOW TO ⤸
1️⃣ bring your non working leg across the cable
2️⃣ twist your upper body slightly to the side
3️⃣ kick through the side of your glute on the working leg
4️⃣ slow and controlled movement


ALTERNATIVES ⤸
▫️ banded kickback

TIPS ⤸
✅ always start with a warmup set with a lighter weight (or body weight) to prepare your mechanics for that specific movement
✅ if you can do ten reps with good form, start to increase the weight
✅ the last two reps of each set should be hard to push through
✅ when you see reps saying (12,10,8,6) you should be increasing the weight slightly over each set
✅ if you feel you can’t add any more weight, stay at the same weight and focus on time under tension — slow down your reps and control every rep
✅ always keep a slight bend in the knees and elbows — never lock out your joints to prevent injury

* Glute Medius Kickback

JELLO LEGS 🥮

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

Full Leg Workout

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 🔥

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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!

JELLO LEGS 🥮

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