Name: Playbook - Eliza Katoa - Leg Day at the Gym
Uploaded: 2024-04-14T21:11:06.566Z
Duration: 60 min
Description: Leg Day at the Gym

Cynthia Miller

Serena

Kourtni

Danielle

Segia Auvae

Tauni

Summer

LOWER BODY DAY! 

This workout will strengthen and tone your entire lower body with this workout. Focus on lifting with control and pushing the weight. Be intentional with every rep.

Lie on your mat on your stomach. Extend your arms out wide at shoulder level. 
Turn your head to look at your left fingers so your right ear is on the ground. 
Lift your left leg off the floor and bend the knee. 
Take the leg across the body towards your right fingers. It doesn’t matter if it doesn’t make it all the way, but try to pull away from your hips and twist your spine to enhance the stretch. 
Take a deep breath at the end of the posture before you release back to the starting pose. 
Repeat on the other side.

Scorpions

Lift your head, relax your shoulders away from your ears, and gaze straight ahead. As you exhale, come into cat pose while rounding your spine outward, tucking in your tailbone, and drawing your pubic bone forward. Release your head toward the floor — just don't force your chin to your chest.

Cat cow

Sit on the floor and bend one leg in front of your body with your hip rotated out. Position it so your lower leg and knee are resting on the ground. Your leg should form a 90-degree angle, and your ankle should be neutral so your foot is pointing straight.
Position your other leg beside you with your hip rotated inward and your shin and ankle on the ground. Bend your knee so your leg forms a 90-degree angle. Your back knee should be in line with your hip, and your ankle should be neutral.
Try to keep your back straight and resist the urge to bend to one side. Think about sitting into both hips equally and easing the lifted hip straight down toward the ground.

From here place both arms down to the ground in front of you and lower onto your elbows and then back up.

90/90 up downs (10 per side)

In a seated position, lean back on your hands, and bring both feet close to your body with your knees up. From here, you will lean both knees to one side and let them fall gently to the ground. Then you will pick them up and let them drop to the other side.

Leaning back 90-90 hip openers

Sit in a deep squat position. Push your elbows against your knees gently and then let your knees gently fall back in and repeat that motion. 

If it’s too uncomfortable to sit that low, you can sit on a low seat or bench and do this same movement. 

You can place a block underneath your bottom for more comfort.

Deep squat hip openers

Place a pillow or pad on the ground for your knee. Put your knee on it and place your hands on the ground 1-2 feet in front of your knee.
The foot on your bent knee side should be inside of your knee so that your hip is externally rotated.
Your other leg, the straight leg, should be extended out to the side. You can keep that foot flat on the ground or rotate your toes upward.
Get your lower back flat, into neutral. You are now in the starting position.


Once you are in the starting position as described in the set up, you are ready to begin.
From the starting position, push your butt backward toward your heels.
It is important while you’re doing this stretch to keep your back flat.
Since the adductors attach to your pelvis, rounding your back will prevent you from most effectively stretching your adductors.

The finishing position should look identical to the starting position, except you are deeper into hip flexion.
The low back should have the same curvature.
Note that the chest does not drop down toward the ground. That is a common mistake.
Your torso should go backward toward your heels, not down toward the ground.

Adductor Rockbacks (12 each)

Step forward with your left leg, and lower your body into a lunge. As you go down, place your right hand on the floor so it’s even with your left foot. Your right knee should remain above the floor—not touching.

Now move your left elbow inside your left foot, and rest it on the floor. Square your hips so you feel a stretch on both sides, and try to keep your back as flat as possible.

Move your left hand outside your left foot, and twist to reach for the sky. Try to pull the toes on your left foot up to your shin.

Then stand up and alternate legs.

Worlds greatest stretch

- Standing straight holding onto a stationary object
- With feet hip width apart
- Swing one leg forward and backward in a single movement 
- Switch sides and repeat

Forward leg swings (15 each)

Stay in a nice athletic position and step laterally and feel your glutes engage. Keep a slight bend in your knees and keep your core engaged and strong.

Banded lateral steps

- Position a band around your legs just above your knees
- With your knees slightly bent, take diagonal steps forward and back
- Keep your hips down and toes pointed forward

Monster walks

Lower Body Warm-up (1-2 rounds)

- Begin in a prone position with your legs off the box
- Keeping your heels together and knees bent to 90 degrees 
- Lift legs up until parallel with your back, engage your glutes & keep your knees bent 
- Keeping your back in a neutral position

Reverse hypers

- Place your upper back on the bench
- Push through your heel raising your hips 
- Engage your glutes at the top
- Work both sides

Single leg hip thrust (body weight) *15 each

Starting Position: Lie supine (on your back) on a mat, placing the backs of your lower legs and heels on the top of a stability ball.
Gently exhale while holding your abdominal contraction and press your hips upwards off the floor into extension by contracting your glutes (butt muscles).

Ball hamstring curls

Pre-Lift

- Start with the barbell on your upper back
- Step back with the first foot and lower down until knees are 90 degrees
- Repeat on the opposite side

Barbell reverse lunges

- Place a band around your hips and anchored behind you, step forward adding resistance to the band
- Slowly lower the dumbbells with a slight bend in your knees, hinging at the hips and keeping your back straight
- Drive your hips forward and use your glutes and hamstrings to power back to standing

- remember, this is a hip hinge not a squat.

Hip banded dumbbell RDL

Strength Superset

1. Sit on the floor with your back against a sturdy exercise bench. Bend your legs and place your feet flat on the floor.
2. Move one leg forward and pull your toes up, so you’re resting on your heel. This is your kickstand or helper leg and not the main focus of the exercise.
3. Drive your supporting foot into the floor, pushing through your heel to maximally engage your glutes and hamstrings. Push your hips up until your thighs and abdomen are roughly parallel to the floor.
4. Lower your butt back to the floor and repeat for the desired number of reps.
5. Switch sides and repeat, doing the same number of reps on the other leg.
Tips:
* Rest and hold a barbell across your hips to make this exercise more challenging.
* Experiment with the position of your kickstand leg. The further you move away from your supporting leg, the harder the exercise becomes.
* Increase glute activation by putting a booty bandaround your knees and pressing your legs outward against the resistance offered.
* You can also do this exercise while lying flat on the floor or with your back against a stability ball instead of a bench.

B-stance hip thrust (10 each leg)

- Support upper back on a bench and the barbell across your hips
- With both knees bent to 90 degrees 
- Lower your glutes to the floor and press back up to starting

Barbell hip thrusts with 3-second hold

Glute Superset

- Hold a dumbbell in your hands in the goblet position
- Step out into a lateral lunge

Goblet Hold Lateral Lunge (10 each way)

Similar to a side plank, start on your side with the forearm on the ground, hips and shoulders stacked, and legs straight.

However, instead of your feet on the ground, place the top foot onto a chair, bench or another stable surface, while holding the bottom leg off the ground.

The goal is to maintain a straight line from your shoulder to your ankle.

Your bottom leg can be straight if using a chair or bench, or it can be bent if the surface prevents you from straightening the leg, such as when using an ottoman or couch.

If the variation with the top leg straight is too challenging, you can either rest the bottom leg on the ground or bend the top knee. These both reduce the amount of load and effort placed on the top leg, thus making it easier to hold.

Modified Copenhagen Plank (30 sec each)

Adductor Superset

Point your toes out. And round at the back, chin tucked, and round your upper back. Hinge and lift at the hips and squeeze your glutes at the top!

Glute focused hyperextensions

- Keeping both legs slightly bent 
- Pull your strapped ankle away from the pulley until it is fully abducted
- Return your strapped leg to the starting position
- Repeat for more repetitions
- Perform 15 reps on each leg

Cable abductions (15 each side)

- Stand a few inches in front of the box
- Press hips back, lower down and jump on top of the box
- Land softly on the box
- Complete the movement by standing up tall before stepping down with one foot at a time

Box jumps

Face the box and start with 1 foot on top of the box. Explode through that laying on top of the box causing you to jump and switch sides bringing your other foot on top of the box landing softly. Get a rhythm and keep alternating explosive step ups

Explosive alternating step ups

- Sit against a wall with your legs and hips bent at 90 degrees
- Hold for time

Wall sit

OPTIONAL Burnout: 10 Minute AMRAP

Leg Day at the Gym

Leilani

One of these days I won’t be burned out before the actual burner at the end 🤣 so good!! Got me sweating hard

Lyndie

Lisa

DB Only Lower Body Push At Home

Lower Body Glute & Hamstring Focused (Gym)

Quads. Calves, Adductors At The Gym

Lauren

Loved these circuits & super sets today!!

Candy Girl 🔥

Lower Body Push

A fun unique burner. Very satisfied with it!

Glutes and hips dead. Can definitely tell I sat in a care all weekend, hips feeling itttt

Coming back after a week break, and oh man 🥵 I needed this

Nicole Thurston

DB lower body (glute + hamstring focused)

Natalie

Tiffany

katie

Lower Body Pull - Gym

Lower Body Pull - Home

Courtney

Gym Lower Body Push

I could only do the bare minimum for today's workout and told myself that it's okay, and the fact that I moved is important! Motivation comes and goes but habit makes it stay.

Brandi

Suzanne

DB Only Lower Body Push

I am now a pudding of sweat 🥵💦 such a great leg workout! I am dead!

Stacey Vance

lower body push DB only

Lower Body Pull At The Gym

Holy cow🔥 great workout today! I’ve been having breathing problems lately but I’m so happy I can push myself to get it done!! Goal: stay consistent this week🙌🏽

Julia

Feeling great after today’s workout 🏋🏽‍♀️

Jessica

Home Leg Day

Imari

Baylee Peterson

Leg Slay Workout (gym)

Sarah Hunsaker

Karen

My buns are feeling strong and sweaty 🥵

DB Booty Work

Geia

Fiona

Gym  Glutes, Hamstrings, Abductors

Stephanny

Maddy

Gym Leg Demolisher

Mariah

Quads, Addcutors, & Calves DB only

Feranei

Warmup to burnout, damn proud of myself 😤

Riley Johnson

Lower Body

Bridgett Talia

Sooo good!! Thank you so much my legs are on fire

Lousili

Quads, Addcutors, & Calves

Somi

Hana

Dumbbell Only Lower Body At Home

Quad Focused Leg Day At The Gym

Voni

Rebekah

Booty & Hamstrings

Those exercises where you hold the movement for two or three seconds feels like 5 minutes 😩

Lower Body Workkk

Jade

Oh man... pretty grateful that tomorrow is an active recovery day 😬

Posterior Chain Leg Day

Love this work out!!! Feelin it for sure!

Cortney Walker

I appreciate that no matter how intense/complex a workout can be, Elisa provides a modification incase of injuries, etc. 🖤

Leg Day (quad focused)

Kristin

Elise

Glutes, Hamstrings, Abductors

Sheila Aguilar

Brigetta Utai

Tonya

Glutes & Hamstrings - Gym

Emily

Andres

Lower Body Workout

Hella felt this one the next morning when I woke up 😂 that means it was gooooood

Glutes & Hamstrings DB only

Such a quality workout! Feeling so strong!

my leg were shaking by the time I got to the wall sits 😅👏🏽🔥 so good!!!

Quads, Adductors & Calves

my legs are shaking after that workout! 💀🔥

Glutes & Hamstrings DB Only

Wow wow wow. So challenging!! You mean business with this one. 🥵🥵

Stephanie

Tell me to do burpees and I'll gladly do them... tell me to do deadlift into goblet squat and I'd do anything but lol

Quad Focused Leg Day At Home

Vanessa

Couldn’t complete one of the SS, but this workout was 🔥 anyway.💪🏽💯💯

Lola

Glutes & Hamstrings At The Gym

Did legs for activated cardio since I missed yesterday! It was a killer burn!! 🔥🔥🔥

Jazmyn Folauhola

Legs (minimal equipment)

Crosby

Lower Body Work (Gym)

This felt SOOOOO good after a long day of work

I'm ready to do some active recovery tomorrow by curling turkey to my mouth

Strong Legs

Gym legs workout

Wenda

Leg Workout

Obsessed! The App is so easy to use and knowing exactly what my work out is going to consist of saves me tons of time as I don’t have to plan my work outs now!! I trust these work outs to it all the muscle groups! Love love love!

Havana

That circuit killed me after that weight training 🙌🏽

Lower Body Workout - Gym

I thought my legs were strong until I do Eliza's workout 😅

Lower Body Work W/ DBs

Lower Body Work At The Gym

Shaimaa

Strong Lean Poweful Legs (gym)

Katie

Allexis

Leg Dayyyy

Alayna

Shanice Taufa’asau

Freakin burn baby! Didn’t want to do the burnout but I pushed through it! Bulgarian + Copenhagen side plank was my toughest! 😤

Elaine

Lower Body w/ minimal equipment

45 Min AMRAP + Sprint Burnout

Don’t save leg day for 9:45 pm, that was a struggle but feeling the burn and feeling so strong!

That was killer.. that burnout got me! 😂 Loved it

Leg Day W/ Minimal Equipment (Dumbbells)

Mary

Gym Leg Slayyy

This was so hard for me today, but I definitely see an improvement in my mood! 😁💪🏻

Leg Day at the Gym

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