Name: Playbook - Brooke Bohning - Quads & Glutes
Uploaded: 2024-05-01T22:28:46.057Z
Duration: 45 min
Description: Quads & Glutes

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- Hold the dumbbell at chest height
- Push your hips back and keep your chest up as you come down 
- Reach parallel and push through your heels to come up

Dumbbell goblet squat

1. Choose a dumbbell that’s challenging for the amount of reps
2. Lower yourself onto a bench with the dumbbell in your lap (on the top of your thighs)
3. Place your mid back on the bench
4. Hinge at the hips to lower your glutes down
5. Drive through the glutes to bring yourself up and legs at a 90 degree angle

Dumbbell Hip Thrust

1. Start by placing one foot in front of you
2. Bring one leg back behind and lower your body by hinging at the hips and naturally bending at the knee
3. Drive through the working leg to bring your body back up to standing

Repeat on both legs

Smith Machine Reverse Lunge

- 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

- 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

Quads & Glutes

Quads & Calves

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

Ellie

Gosia

Glutes & Hamstrings

Jordyn

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 🔥

The BEST Glute Workout 🤝

Smith Machine Leg Workout

Booty Focused Workout

Intense Lower Body 💥

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!

Quads & Glutes

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