Name: Playbook - Hannah Bower - Gym Legs: Targets a bit of everything
Uploaded: 2024-01-18T19:28:04.398Z
Duration: 45 min
Description: Gym Legs: Targets a bit of everything

Ashley

This was an awesome workout!❤️❤️❤️ The Copenhagens got me!

Sumaiya

Katelyn

Emily

A full encompassing leg day. Barbell, box & cable. But can easily be swapped for dumbbells, chair & resistance band!

4 reps completely sideways and 4 reps with foot at a light diagonal in front of you. Lean into it and exhale as you shift back up.

Not shown: warmup set of the sumo. A very light weight or just bar version! You can count this as one of your 4 reps or keep it just as a warmup.

Warmup

Each set increase the weight: rep ranges for first two sets is 8-10z rep ranges for last two sets is 6-8. 

•Feet wider than shoulder width
•Toes pointed out 
•Chest more upright 
•Keep lats packed and tension on the bar
Armpits behind bar. So the direct line of pull is •vertical. You don’t want your chest leaning over the bar.
•Imagine being right in front of a wall as you stand up
•Spread the ground away and push the ground away from you. 

Breath mechanics: this is going to vary person to person. Some of you may need to brace for support, some of you might find inhaling as you pack your lats and then exhaling as you stand is optimal for pelvic floor. Some of you may find a modified brace + exhale is best for you core.

Especially if you are postpartum dealing with prolapse, incontinence or DR doing the valsalva breath technique isn’t the best strategy.

Sumo Dead

Pull the weight up 1/4 and pause. This is often a “sticky” point in the lift. Then finish the DL.

Pause Sumo DL

Lower down, at the bottom raise 1/4 and then go back down before extending and standing up straight. 

5-7 reps!

Pulse Bulgarian split squats

10-12 reps. Keeping spine neutral and stead you will flex the knees as far as you can go and extend back up. This is also a core exercise! 

Modify: on knees. Or limit range of motion. Or leg extension machine

Sissy squat

You can also use a band to help with pulling you back up.

Sissy squat modification

Superset

You will kick straight behind to target the glute max. Then will kick at an outward angle to target the glute med. you can alternate or perform 5 reps of each back to back. 

Keep your spine neutral or even in a slight posterior pelvic tilt as you extend back. We don’t want the movement coming from our lower back. If you feel it there, check your form!

Cable kick backs

5 dips, 5 sec hold, 5 leg Adductions, 5-10sec hold 

Modify: have support leg all the way so your knee is on the bench: just hold, or add adductions!

Copenhagen Plank + dip

Placing your knee on the box/bench will reduce knee pain as well as making the exercise easier!

Copenhagen modification

Superset 2

Gym Legs: Targets a bit of everything

That damn finisher lol. Lifted super heavy on all the lifts. 🥵

Taylor

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Great circuit workout! Enjoyed the burn and sweat.

Dominique

Kelsey

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Cheyenne

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Jade

Great arms and upper body workout. Just what I need to start this day.

Week 2 Day 3 (week 8) Spring Training: Upper Body

Rose

Molly

Week 2 Day 2 (week 8) Spring Training: Full Body

1st workout in 2 weeks, feels so good to be back!💪🏾

Anessa

Delaney

Week 2 Day 1 (week 8) Spring Training: Lower Body

Brianna

I absolutely LOVED LOVED LOVED this workout. It is my first time doing it and I think it has become one of my absolute favorite workouts. I feel like I’m going to do it more often than I should 🤣. Perfect ending to my workout week.

Nada Alabbar

Week 1 Day 4 Spring Training: Full Body HIIT

Probably one of my favs. Starts off fun & sweet ends sweaty and beat 🥵

Morgan

This was so good. As challenging as it was, I needed it! Almost stopped after four rounds but pushed through and felt so accomplished at the end.

Gym Legs: Targets a bit of everything

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