Name: Playbook - Brooke Bohning - Legs & Shoulders
Uploaded: 2024-05-01T22:34:48.240Z
Duration: 60 min
Description: Legs & Shoulders

🫶🏼 Get after those juicy gains! Note that you can always use other equipment for these exercises if you don’t have access or you feel more comfortable with dumbbells, etc.

📲 1:1 Coaching with me! https://stan.store/brookebohning (use code welcome at checkout)

Workout Links ↓
💀 gear I use | Gymreapers code BOHN
lifting straps: https://www.gymreapers.com/products/gymreapers-weightlifting-straps
ankle cable attachment: https://www.gymreapers.com/products/ankle-straps

🥤 | 1UP code brookeworksout
what i drink during my workouts 👇🏼
pure rebuild (creatine) : https://1upnutrition.com/collections/creatine
bcaa/eaa : https://1upnutrition.com/collections/amino-acids-intra-workout/products/her-bcaa
my post workout protein shake 👇🏼
https://1upnutrition.com/collections/protein-powders

🐰 Buffbunny Collection | brookeworksout
💧 Hydrojug | brookeworksout

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🎧 Apple Playlist | https://music.apple.com/us/playlist/brookeworksout/pl.u-aZb0D45FVomjM2

HOW TO ⤸
1️⃣ start by sitting in the leg press
2️⃣ position your feet in a stance that feels most comfortable for you, there is no wrong way!
3️⃣ undo the safety 
4️⃣ bend at the knees to bring the platform toward you
5️⃣ push through the heels of your feet 

❇️ increase the weight slightly as you complete each set

ALTERNATIVES ⤸
💥 hack squat 
💥 any dumbbell squat, goblet squat
💥 smith machine squat

Leg Press

HOW TO ⤸
1️⃣ begin with a dumbbell in each hand (optional)
2️⃣ place the top of one foot on the bench or platform and move forward a few inches so the front knee is bent 90 degrees
3️⃣ push the hips back and lower yourself down focusing on the front leg
4️⃣ drive through the working leg to bring your body upright
5️⃣ hold onto something if you need to for balance

ALTERNATIVES ⤸
💥 single leg leg press
💥 smith machine bulgarian split squat
💥 reverse lunges






- Begin with a dumbbell in each hand
- Place one foot on the bench and move forward a few inches so the front knee is bent to 90 degrees
- Push hips back and lower down until your back knee almost touches the floor
- Push through your heel and stand up

Bulgarian Split Squats

HOW TO ⤸
1️⃣ start by resting a preloaded barbell at your shoulders with feet shoulder width apart
2️⃣ brace your core and keep a slight bend in the knees
3️⃣ push the barbell up overhead performing a shoulder press
4️⃣ lower the bar down slowly back to starting position
5️⃣ always keep a slight bend in the elbows throughout the movement

ALTERNATIVES ⤸
💥 seated dumbbell shoulder press
💥 machine shoulder press or smith machine
💥 any other equipment available to you such as dumbbells, kettlebells, plate, barbell, preloaded barbell or smith machine

Standing OH Press

HOW TO ⤸
1️⃣ start with dumbbells at your shoulders with a neutral grip and feet shoulder width apart
2️⃣ lower yourself down into a squat until you reach parallel (inhale as you lower)
3️⃣ drive through the glutes to bring your body back to standing and push the dumbbells overhead performing a shoulder press (exhale as you come up)
4️⃣ always make sure to keep slight bends in both knees and elbows to prioritize joint safety and prevent injury 


ALTERNATIVES ⤸
💥 any other equipment such as kettlebells, plate, barbell or preloaded barbell

Dumbbell Squat & Press

HOW TO ⤸
1️⃣ start with feet hip width apart
2️⃣ bring one leg behind you and lower into a lunge focusing on working the front leg
3️⃣ bring yourself back upright by driving through the working leg
4️⃣ as you come back to standing, drive the leg behind you up towards your chest and keep your core engaged
5️⃣ repeat on both sides

⚠️ focus on balance first before adding weight. hold onto a sturdy platform if needed for added balance 

ALTERNATIVES ⤸
💥 body weight squat + alternating knee up
💥 curtsy lunge with hop (ice skaters)

Reverse Lunge + Knee Up

HOW TO ⤸
1️⃣ stand with your feet wider than shoulder width apart & toes pointed slightly outward
2️⃣ hold a heavy dumbbell or kettlebell in between your legs 
3️⃣ lower into a squat by sending your hips back and allowing your knees to follow
4️⃣ drive through the glutes to bring your body back upright
5️⃣ always keep a slight bend in the knees to prevent injury and prioritize joint safety

ALTERNATIVES ⤸
💥 landmine sumo squat
💥 hack squat machine
💥 sumo stance leg press

Dumbbell sumo squat

HOW TO ⤸
1️⃣ with the outside arm, cable across the front of your body
2️⃣ maintain a slight bend in your working arm 
3️⃣ raise the cable up to shoulder height by focusing on your shoulder to raise 
4️⃣ lower back down 

ALTERNATIVES ⤸
💥 dumbbell lateral raise
💥 machine lateral raise

Cable leaning single arm lateral raise (front)

Legs & Shoulders

Tori

FULL BODY 🔥

FULL BODY SWEAT

FULL BODY WORKOUT

Legs, Back & Arms

Last one was hard me but I like everything else

Emelyn

Full Body Burn 🔥

Really good but hard to fit it in 45 minutes :)

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Dumbbell Only SWEAT 💧

Only got two sets done in 45 minutes struggling to complete workouts in 45 minutes

Legs & Shoulders

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