Name: Playbook - Hails . - Thigh Builder
Uploaded: 2024-01-02T00:18:57.229Z
Duration: 30 min
Description: Thigh Builder

Morgan

Deshaunna

- Sumo deadlift
- Half RDLs

- Lunges
- Curtsy lunges 
- Squat w/ side kick

- Start with feet wide and toes pointed out
- Engage your lats
- Pull the bar up keeping a neutral spine and upper body tight
- Reach full extension with your legs 
- Keeping a flat back lower bar to ground

Sumo deadlift

- Slowly lower the bar with a slight bend in your knees, hinging at the hips and keeping your back straight
- Lower weight until you feel a slight stretch in your hamstrings
- Drive your hips forward and use your hamstrings to power back to standing

Half RDL’s

Superset

- Begin with DB in both hands
- Step forward with the first foot and lower until both knees are 90 degrees 
- Push through the front heel and stand back up to starting
- Repeat with the opposite foot

Dumbbell alternating lunges

With feet shoulder width apart, step one leg back and to the side, bend both knees to 90 degrees and return to starting point. Repeat with opposite leg and continue to alternate.

Curtsy Lunges

- Place the dumbbells on your shoulders.
- Push your hips backs as you come down 
- Raise raise back up from the squat and kick one leg to the side. 
-Lead with your heel.

Dumbbell squat with side kicks

Circuit

Thigh Builder

DB Quads & Hamstrings

Glute Focused

Bird

Whew legs are shook! Quick and effective work!

Quad and Hamstring

When your gym is on the 1st floor and the building doesnt have a lift. #tumbleweed

Rebecca

Leah

Anasia✨

Machine Total Lower Body

Sandra

Jaye

Total lower Body

Glutes and Quads

The order of each workout is always key! I love the layout, seems simple but leaves you sore in the correct places

Thigh Builder

Community

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