Name: Playbook - Danny Saltos - Camila Coelho - Legs and Booty Workout
Uploaded: 2024-01-15T05:56:21.219Z
Duration: 60 min
Description: Camila Coelho - Legs and Booty Workout

Burning 🔥 amazing! Keep ‘em coming 🙌🏽

Anette Solveig Grasmo

Khrystyna

Paula

Aleesia

Grace

Hunter

It was great.Liked it so much. Would only wish it was longer, finished in 37min. Thank you, Danny!

Марина Степанова

I lovee this influencer workouts you guys are great!!!

Andrea

Incredible! Looks easy but it’s actually super though!! Damn Camila ⭐️🔥

Monica

Laura

very good 😍 but sometimes unsure if the reps mean in total or each „leg“

Jlljana

Martina

Betty

Killed me love this one! 
No rest? I needed a few stops 
Explain please the different version of the Bulgarian squats

Hard as hell hahaha but crushed it. More with Camilla!

Taylor

Let me introduce Camila! She is a great friend and client. 

I get a lot of questions about her workouts and now you get to do the exact same workout I just put her through.  

Remember to modify as needed!

Movement Prep 
1. Squat with abduction 
2. Glute bridge 
3. Alternating single leg deadlifts 
4. Bird dog

Superset 1 
1. Tempo Squats with pause 
2. Hinged Bulgarian split squats

Superset 2 
1. Barbell deadlift 
2. Deficit Alternating reverse lunge

Superset 3 
1. Cable kickbacks  
2. Lateral banded alt step

Core 
1. Side plank hip dip 
2. Hanging knee raises

This warm up gets the legs, glutes, and core firing and ready to work. 

We use booty bands for this so make sure to have those on hand.

Squat and push the knees out at the bottom of the movement to engage the quads, glutes, and hamstrings.

Squat with band abduction (Camila)

Glute bridge with abduction (Camila)

Reps are for a total count. 

10 reps per leg = 20 reps total

Alternating Single Deadlift (Camila)

Make sure to keep your navel pulled in and strong straight line

Alternating Bird Dog (Camila)

Movement Preparation

This superset I combine a tempo squat and Bulgarian split squat with a hinge.  

Tempo squat is important because it creates tension at the bottom of the squat where we get the most glute activation.  

The hinge on the Bulgarian split squat targets the hamstrings and glutes more

The tempo squat focuses on the bottom of the squat which hits the glutes. 

The tempo should be the following 
2 count down 
2 second pause at the bottom 
1 count up

MODIFY BY USING DUMBBELLS OR KETTLEBELLS

Tempo Squat with Pause (Camila)

Perform 10 reps per leg 

The dumbbells frame the standing foot 

You can use any object to elevate the rear leg (chair, sofa, box)

Bulgarian Split Squat with Hinge (Camila)

Superset 1

In this set we mix hinge dominant movement with a deficit reverse lunge. 

The focus is to pair two movements that target different areas of the legs but also stimulate the muscles in different ways.

Make sure to squeeze at the top of the movement. 

Keep the bar close to your body and make sure that it only travels up and down.  Not out.  

MODIFY BY USING ALTERNATIVE WEIGHTS - kettlebell or dumbbells

Barbell Deadlift (Camila)

Perform a reverse lunge off a slightly elevated surface. If you do not have the ability to do so you can modify by perform a standard reverse lunge.

Perform a total of 16 reps (8/leg)

Deficit Alternating Reverse Lunge (Camila)

Superset 2

This superset finishes us off by utilizing cable kickbacks and lateral steps.

Perform 15 reps per leg 

Modify by using ankle weights or large loop bands with an attachment.

Cable kickback (Camila)

With a pair of dumbbells racked at the shoulders 

Band over the thighs 

Start in a squat position and hold 

Step to the right and repeat to the left. 

20 reps total

Band Lateral Step (Camila)

Superset 3

Two movements two times

Hanging knee raises - 12 reps 
Side plank hip dips - 15/side 

Modify knee raises with lying leg lifts

Side plank hip dips (Camila)

Modify by performing a lying leg lifts for the same reps

Hanging Knee Raises

Core Finisher

Camila Coelho - Legs and Booty Workout

Perfect to kick off my Monday morning 🤩

Ingrid

Sandra

Camila Coehlo - Hamstrings, Glutes, and Core Workout

Clarissa Gillis

Melissa

Alyssa Lynch - Booty, Arms, and Core 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 and Booty Workout

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