Name: Playbook - Brooke Bohning - Legs & Back
Uploaded: 2024-05-02T03:33:53.434Z
Duration: 45 min
Description: Legs & Back

We Makin gains on this holiday Monday 🏋🏼‍♀️💪🏼

Emily

This workout is a bit of a full body and will leave you crawling out of the gym! Any sets that have “12,10,8,6” means to increase your weight with each set.

- 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

Leg press - mid stance

- 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

- 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

Leg extensions

- Stand in a wide toed out stance 
- Hold a heavy dumbbell between your legs in front of you
- Lower into a squat, touch dumbbell to the ground
- Stand up to full extension

Dumbbell sumo squat

- Pull the end of the band down, and place it around your knee or foot
- Grab the bar and pull yourself upward by engaging your lats as you flex the elbow
- Pause and lower slowly

Banded assisted pull-up

- Start with back flat and dumbbell in one arm 
- Engaging lats, pull dumbbell bending at the elbow
- Stop when tricep is parallel to your back 
- Lower slowly with control 
- Work both sides

Dumbbell single arm rows

- Grab the bar with your palms facing forward
- Lean back slightly, keeping your chest up 
- Bring the bar down to your upper chest engaging your lats throughout the exercise
- Pause and return to the initial position

Lat pulldown

- Pull the attachment in towards your body
- Keeping your body neutral and core engaged
- Elbows drive towards your hips, squeezing your lats and shoulder blades
- Pause at contraction then slowly return to starting position

Seated cable row

Legs & Back

Glutes & Hamstrings

Sophie

FULL BODY 💦 IG workout

Killer! Only just getting back into the gym so loved having this plan to go by! Arms are so sore 🥵

Wildberry

shoulders & triceps

glute focused lower body 🍑

glutes & hamstrings

FULL upper body burn 💥

3 exercise glute workout

Viola

quads & calves

I didn’t have some of the equipment so I couldn’t complete but excited for when I do!

back & shoulders

Quads & Glutes

Back & Shoulders

elizabeth

Shoulders, Triceps & Biceps

Kaylee

Quads & Calves

micah

Shoulders & Arms

Shoulders

Here for the gains. Muscle mommy summer? ☀️💪🏼😎

Letang Wapula

Back & Biceps

Back

emily

This is the first time I’ve actually felt a workout in my back. The explanations are super helpful.

Ashley

Jordine

Chest, Shoulders & Triceps

Clearly I need to work shoulders more often, time to build the boulders 🪨

Maria

Didn’t want to show up. But we got it done 💪🏼

Full Leg Day

Wow I loved it. It’s first time I’ve followed a workout and you made me fall back in love with the gym 😍😍😍😍

Step by step. Day by day. Getting stronger 💪🏼

Quick Push Day

Birthday Back & Biceps!

Opted step ups for stair stepper to end this leg crusher 🥲🫠

Loved it! Still need to try 2 of them exercises xx

Chest, Shoulders, Triceps

kirsten

Grow your Glutes

Repeating this one because I love it so much 💪🏼

Can’t wait to see my upper body improvement 🙌🏼

Legs & Back

Community

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