Name: Playbook - Danny Saltos - Camila Coelho - Legs Workout
Uploaded: 2024-01-15T05:56:21.291Z
Duration: 45 min
Description: Camila Coelho - Legs Workout

Tania

Patricia

Paula

Viridiana

Absolute killer! I loved this workouttt!!!

Andrea

Aleesia

Haven’t done a gym workout in so long 🥵

Sarah Lynn

Martina

Indira

Amazing! Thanks Danny and Camila!! ☺️

Gabriela

This is a short but sweet workout.  The name of the game is volume. We use moderate (sometimes heavy) weight throughout this workout so make sure to mentally prepare yourself. 

Make sure to complete all the prescribed reps and rounds for each exercise.  Take the time to review the workout so that if you have any questions you can always message me and ask away.  

Have fun and don’t forget to tag Camila and I on Instagram.  
@trainwithdanny

This movement preparation block gets the body primed and ready to do some serious work

Hip circles are a great way to open the hips up in preparation for a lower body workout.

Hip Circles (C30)

Push through the heels and lift your toes slightly to engage the hamstrings and glutes

Glute Bridge

Simple but effective at preparing the body for an actual loaded movement.

Bodyweight Squats - Narrow Stance

Bodyweight Squats - Regular Stance

Bodyweight Squats - Sumo Stance

Explore the hips w/ Camila

If you are short on time or want to keep it under 30 mins you should only complete 2 rounds

Keep your torso upright for the forward lunge and let your hips go back and chest forward for lateral lunge.

1 forward lunge and lateral lunge = 1 rep

Forward Lunge Into Lateral Lunge LEFT

Forward Lunge Into Lateral Lunge RIGHT

Light load DB deadlifts

Exhale as you bring your knees up past your hips. No swinging and keep the upper body tight

Hanging knee raises

Pre Fatigue

This is an Every Minute On The Minute 

For 8 minutes you will complete 8-10 reps of barbell hip thrust.  

The load should be challenging. Not easy. 

Set your timer for 8 minutes and at the beginning of every minute you complete 8-10 reps. 
If you complete the reps in 30 seconds you get 30 seconds recovery till you go again.

Barbell Hip Thrust

8 minute EMOM

We utilize deficit deadlifts and banded squats.  

Both of these movements on there own are challenging. When combined together it’s even better because you target the glutes and hamstrings then allow them to recover while we focus on quad strength

Great way to get extra range of motion allowing for deeper muscle utilization of the hamstrings and glutes.  

You can substitute this movement with dumbbells and stand on an elevated surface as long as it allows for deep deadlifts.

Deficit Barbell Deadlift

Position the band above the knees. 

Rack the weights at the shoulders. Make sure to inhale as you sink your hips down and exhale as you stand.

Banded Step Squat

Lower body push pull combo

This block incorporates one heavy and one light movement. I find that the utilization of both heavy and light in the same circuit calls for some great recruitment of muscle tissue

We never fully lock out the hips here.  We prevent locking out so that the quads and glutes stay engaged

Sumo DB squat

Bodyweight Cursty Lunge

Block 3

Camila was not into this but happy she did it. Also, to be fair, she requested a quad finisher. 

Heel elevated goblet squats for the win!

1 round for 2 min as many reps as you can get.

You can sub by using a rolled up mat, book, bumper plate, or dumbbells to elevate your heels.

Heel elevated goblet squat

Burnout (optional)

Camila Coelho - Legs Workout

Perfect to kick off my Monday morning 🤩

Anette Solveig Grasmo

Ingrid

Sandra

Camila Coehlo - Hamstrings, Glutes, and Core Workout

Clarissa Gillis

Melissa

Alyssa Lynch - Booty, Arms, and Core Workout

Burning 🔥 amazing! Keep ‘em coming 🙌🏽

Khrystyna

Camila Coelho - Legs and Booty Workout

The time estimates for these workouts are just not accurate at all. I have a gym with all the same equipment and it takes longer than what is listed. By a lot

Camila Coelho - Legs Workout

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