Name: Playbook - Jessica Giselle - Booty, Legs, and Abs (Heavy)
Uploaded: 2022-08-17T06:38:09.920Z
Duration: 45 min
Description: Booty, Legs, and Abs (Heavy)

Cassandra

Anna

Today’s workout is focused on your booty, legs, and abs. Heavy leg day! We will incorporate abs on a daily basis.

GYM MACHINES NEEDED:
•Cable machine if available 
•Bench if available 

SUGGESTED EQUIPMENT (NOT MANDATORY)
2 dumbbells
barbell
ankle strap 

This equipment is not mandatory, but they are what I use for my workouts to get the best result.

This exercise adds size and strengthens the quads, glutes, and hamstrings

-on the ground, stand in a wide stance with feet flat and pointing straight ahead.
-squat over the left leg pushing through your heel.
-extend arms forward to shoulder height.
-keeps the right leg straight.
-repeat on other leg

Do three sets of 8-12 reps with a 45-second break. If you have enough time to do a 4th set that would be great!

Barbell Side Split Squat on floor

This exercise strengthens the core and legs. 

-hold the weight with straight arms infront of your
-step back in to a reverse with the weight plate held low across your forward-leg side
-rotate the weight plate up and around by turning your torso and lifting the plate diagonally around your body
-bring the weight up and around only as far as you can control without twisting at your low back
-return to the start position by taking a large step backward, lowering your hips as far as you can control, and lowering the weight plate back down to your side
-complete all reps on one leg before switching 

Do three sets of 8-12 reps with a 45-second break. If you have enough time to do a 4th set that would be great!

Reverse Lunge W/ Weighted Plate Chop

This exercise strengthens yours glutes. 

Cable Position: Low
Attachment: Handles

-Stand facing cable machine and step left foot into handle. 
-Support your upper body by gently holding the machine. 
-Bend right knee slightly and lift left foot off the floor.
Pushing through left heel, extend left leg as far as you can behind you without arching your back. 
-Return to start and repeat.
-Complete all reps on one leg before switching sides.

Do three sets of 15-20 reps with a 45-second break. If you have enough time to do a 4th set that would be great!

Bent Over Cable Kickbacks

This workout strengthens your glutes and outer thighs.

Cable Position: Low
Attachment: Handles 

-Stand to the left of cable stack with right foot in the handle around ankle. Bend both knees slightly and hold machine lightly with left arm for support.
-Lift right leg as far as possible to right side, working against the resistance of the cable, then lower toward left foot.
-Complete desired reps then repeat on the opposite side

Do three sets of 15-20 reps with a 45-second break. If you have enough time to do a 4th set that would be great!

Cable Side Leg Raises

This workout strengthens the glutes. 

Cable Position: Low
Attachment: Rope Handles 

-Holding onto the straps, squat all of the way down, getting your bum as close to the floor as possible. 
-When you reach the bottom of the squat, power upwards, jumping as high as you can, with your feet leaving the floor.

Cable Jump Squats

This exercise strengthens the glutes and quads. 

- Stand in a wide toed out stance 
- Hold a heavy dumbbell between your legs in front of you
- Lower into a squat, touch dumbbell to the ground
- Stand up to full extension

Do three sets of 12-16 reps with a 45-second break. If you have enough time to do a 4th set that would be great!

Dumbbell sumo squat

This exercise strengthens the entire core and arms. 

-plant your forearms on a flat, elevated surface like a table or bench
-elbows should be under shoulders. Step your feet back so that your body forms a straight diagonal line
-tuck the tailbone slightly as you pull the bellybutton up towards the spine
-now bring one knee in towards your chest. 
-return the foot back to the starting position and repeat this movement with the other leg continue to repeat switching legs.
-imagine you’re trying to pull your elbows and feet together
-complete all reps on one leg before switching sides.

Do three sets of 15-20 reps with a 45-second break. If you have enough time to do a 4th set that would be great!

Ab Incline Plank Knee Ins with Resistant bands

This exercise strengthens only the abdominal muscles. 

- Pull your knee toward your chest while rotating your upper torso 
- Bring your opposite elbow to your knee 
- Repeat on the opposite side
- Focus on engaging your core

Do three sets of 15-20 reps with a 45-second break. If you have enough time to do a 4th set that would be great!

Booty, Legs, and Abs (Heavy)

Community

More workouts from Jessica Giselle