Name: Playbook - Brooke Bohning - Quads & Glutes
Uploaded: 2024-05-01T22:28:46.179Z
Duration: 45 min
Description: Quads & Glutes

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 😤💚

Ellie

Amazing workout!! I think I'll change up the weight as the reps go down.. I'm sweating!

Let’s LIFT 🦾

Note that any exercise can be modified to an alternative depending on what is or is not accessible to you! Go at your own pace and use a weight that you can accomplish proper form with. When you can do 10 easy reps with perfect form, start to increase the weight!

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- 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

* With this rep scheme, start your first set with just the barbell and no added weight. This is a warm up set.
2nd set - add weight onto the barbell. Choose a weight that you can power through 10 reps with.
3rd set - If you feel you can increase the weight, add it to push through 8 reps. If you can’t add weight, then focus on time under tension (slow your reps down and hold the rep at the bottom for 2-4 seconds)
4th set - If you are at your max for increasing weight, continue to slow down these 6 reps and focus on time under tension. If you add more weight, have someone spot you if you feel needed, make sure you’re using the safety bars on the squat rack, and wear a belt if you feel necessary.

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
** LAST TWO reps should be hard!! Push until failure! If they aren’t hard, increase the weight!

Leg extensions

- 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

** With this rep scheme, make sure to add weight as you go through the sets. The higher the weight, the less rep

Leg press - mid stance

-Keep a slight bend at the front knee
- Come straight down until your reach shin height 
- Pull back up

Dumbbell bulgarian split squat

Quads & Glutes

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

Gosia

Glutes & Hamstrings

Jordyn

Full Leg Day

kirsten

Beginner Friendly Leg Day

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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

Quads & Glutes

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