Pushing some weight but also keeping up with the volume. Be intuitive with your output/intensity. If you’re  in your follicular or ovulation phase go HARD! If you’re in menstrual or luteal maybe scale back a bit to. 6 or 7 RPE

DROPSETS:

As many as you can as heavy as you can then immediatly drop the weight by 10 lbs or so then do an additional 8 reps (aim for 15 ish reps but going till failure)


Can lean forward slightly- positioning will depend on your body! Do what feels good and what you don’t feel in your hip flexors. 

Press through your heels

Bad Girls

READ!! 
🤍 do two RECRUITMENT sets of 15 reps or so before starting the real sets listed below. Just light weight to get the movement 

🤍pick weight where you’re failing around 12-15 and HUG YOUR KNEES during your rest 



- 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

Directions: Increase the weight each set! As weight increase reps will naturally decrease. 

FORM:
-Neutral position with your feet (parallel about shoulder width apart in the middle of the platform) 
- Keeping your back flat against the pad
- Lower your legs towards your chest
- Drive through your heels to press back to starting position

LEG PRESS (neutral feet)

Do the following back to back. Increase weight slightly each set. Rest 45 sec between rounds

Increase weight slightly each set
- Bring your heels towards your glutes
- Lower with a slow controlled motion
- Focus on your hamstrings
-keep hip bones on the pad try to keep butt from popping up

Hamstring curls

- Begin with dumbbells in each hand and feet hip width
- Press hips back and lower dumbbells down until mid shins
- Lift back up to standing and press hips forward

DB RDL

Hammie wammie (superset)

- Stand in a wide toed out stance 
- Hold a HEAVY dumbbell between your legs in front of you
- Lower into a squat, almost touching dumbbell to the ground
- Stand up by driving through your heels but don’t lock out your knees at the top

*movement is slow and smooth, not choppy! Keeping tension in the legs

DB sumo squat

LEG DAY 🤝😮‍💨

Braelyn

LEGS

LEG DAY

LOWER SESH ✌🏼

LEG SESH

Are we able to add more glute workouts for each leg day?

LEGGIESSSS 🍑🦵🏼

Lauren Cowley

LOWER BODY: QUAD FOCUS

HAMS AND BOOTAY

Wish it was more focused on glutes for each leg day, feel like I’m losing my glute progress :(

FULL LOWER

GLUTES 🍑

Amazing I felt it hit every muscle and it got my heart going

Lower body: quads glutes and hams

LOWER BODY! LEG DAY!

A SPICY LEG DAY 🌶️🥵

Legs are dead but it’s the best feeling 🔥🔥

LOWER BODY

Anna

LOWER: hams and glutes 🍑

LOWER BODY SESH 🥵

LEGGIESSSSS

LEG DAY 🦵🏼💥

BABY GOT LEGS 🔥

LEG DAY ❤️‍🔥

LEGS FO DAYS

Brittney

Kaylee

Loriann

INTENSE AF LEG DAY

Emma Mathews

Whitney Yeauger

Ally

LEG DAY BEST DAY

There’s a reason I added this one to my favorites 🔥

I’m getting back into routine after having surgery so I had to adjust stuff a little but I missed this burn 🍑 🔥

Saryn

LEG BURN 🔥

This was my first leg day back in A WHILEEEE. I did what I could, but holy molyyyyy my legs and butt are on 🔥.

Emmie

Megan

This workout was a good leg day! Left me feeling a good pump and like a accomplished what I wanted!

Kajsa

Booty blast

Monica

LEG DAY UP IN HIZZAY

Leg day w a spicy hiit finisher 🥵

One of my favorite new leg day regulars now🤍🤍

Kate

Lets Burn those LEGS 🔥

LEG DAY: HAMMIES & BOOTY FOCUS

HAMMIES & GLUTES

LEG DAY LETS GOOO

Leg dayyyyyy 😝 (with a spicy sled finisher!)

LEG DAY 🦵

Took me awhile, a serious burn, but I loved the way I felt at the end!!🔥

LEGS (w hiit finisher)

I hated this in the best way! Legs on 🔥🔥

LEG DAY LEGGOO

The leg press killed me but I love it!! 🔥🔥

Adjusted as needed since everyone seemed to show up to the gym at one time but JELLO

LEG DAY 🤝😮‍💨

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