Name: Playbook - Juli Bauer Roth - Gym Legs
Uploaded: 2024-06-09T20:15:07.527Z
Duration: 42 min
Description: Gym Legs

If you love a lower body day, you’re gonna dig this one! 

Equipment needed:
✅ smith machine
✅ leg extension machine
✅ dumbbells
✅ seated calf machine

- Start by standing with your feet together 
- In one motion, jump your feet out to the side and raise your arms above your head 
- Immediately reverse the motion by jumping back to the starting position 
- Increase speed as you feel comfortable

Jumping jacks

- Start in a plank position 
- Drive your knees towards your chest one at a time back and forth 
- Increase speed as you feel comfortable

Mountain Climbers

90/90 hip stretch with hip extension

Inchworm to Spiderman Lunge

- Hinge at the hips raising your back leg
- Reach forward with both arms
- Repeat raising opposite leg

Single leg deadlift reaches

- Stand with feet shoulder width apart
- Lower in to the bottom of a squat pushing your hips back and down
- Stand up out of squat to full hip extension keeping your chest up
- Your knees should be inline with your toes

Air squats

- Begin with your feet in wide stance, and toes slightly turned out
- Keep one leg straight and bend the opposite leg at the knee, sitting your butt back and down
- Drive through your heel to stand back up
- Repeat to the opposite side

Cossack squats

Warm-up

Smith machine hip thrust with 2 pulses

- Sit on the machine with the pad at the bottom of your shin 
- Extend your legs engaging your quads 
- Pause at the top and lower slowly

Leg extensions

- Press up using your toes activating your calf muscles
- Lower slowly stretching the calf muscles

Substitutions:
- standing calf machine
- standing calf raises on smith machine
- single arm dumbbell calf raises

Seated calf raise

8 REPS PER SIDE

- Stand with your feet shoulder width apart and knees slightly bent and raise one leg off the floor behind you
- Hinge at your hips, and lower the dumbbells toward the floor with a slow 3 second descent 
- Lift back up engaging your glutes

Dumbbell single leg deadlift (3s descent)

Wide leg stretch with reaches

- get into a lunge position
- bring elbow down to ground
- press back and straighten on leg to stretch hamstring

Deep lunge to hamstring stretch R

Deep lunge to hamstring stretch L

Pigeon stretch R

Pigeon stretch L

Quadruped adductor stretch R

Quadruped adductor stretch L

Cool down

Gym Legs

Bonnie

aida nafal

Nicole

Booty Pump Day

Mirjana

This was so good. Taking breaks here and there from CrossFit style workouts and had literally not done calf raises in about 15 years. My calves are SL very sore today!! As are my glutes and legs! I liked this one so much!!! Goal is to incorporate at least 2 of your works outs per week!! Keep the good workouts coming!  THANK YOU!!

Joni

Gym Lower Body

Jennifer

Rebecca

MZHUNT

Quads, Glutes & Calves

Suzy Barr

Just letting you know - an exercise is missing from
Superset once in the workout (curtsy lunges) and donkey kicks are listed for 10min instead of 10 reps 😆😜

Glutes & Hamstrings

Karen

Bodyweight Lower Body & Core

Angeline

“Struggled to get my ass moving today, but here we are” 
Your Instagram post this morning made me get out of bed, go to the gym, and complete this workout. Thank you for the awesome workout and the motivation!

Sallie

Dumbbell Lower Body

Glutes, hamstrings, calves

Legs are going to be sore. Great workout!

Joanna

17-Minute Lower Body

Legs

My first workout from the app that wasn’t from a program and I loved it! 🔥

Reneau

Lauren

Brittney

Glutes Babyyyyy

I was short on time and didn’t make it to the 3rd circuit but I’m wondering if I could’ve completed it 😂 my legs were on fire from the rest of it! Great workout!!!

Gym Quads & Calves

Glute Day

Looks innocent at 28 minutes but it’s not 😅 🌟🌟🌟🌟🌟

Brooke

Sara

28-Minute DB Lower Body

SO EXCITED about new feature in app to track weights!!! This will be game changer for making progress!!! 💪🏼🦵🏼🎉

Loved this one! The hip thrust and hamstring curl combo was 🔥

Amelia

Legs & Glutes

Bodyweight Lower Body

🍑 Glutes 🍑 (Gym)

20-Minute Glutes

Sarah

30-Minute Quads

Pretty good leg day! Definitely harder than it looks

Lindsay

Killer Lower Body

Glutes

Stronger Than Yesterday Lower Body

Hey!
 
Have you noticed an issue with the app? The icons show up as ?s and I was having trouble seeing some prior logs for weights. I contacted the app but they weren’t helpful

Dumbbell Glutes

Hamstrings & Glutes

Cable & DB Lower Body

Good one! I'm away from home, so I had to improvise, but it was a burner!

Cait

Walking will be hard tomorrow! 🔥🍑🦵

Quads

My legs are on 🔥 
I was sweating at first then into the 2nd round there wasn’t much of that. It was a good workout and it definitely is a keeper!

Gym Legs

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