Emma Mathews

Be sure to do a dynamic warm up from my warm up section before starting!

Complete the following back to back: (when you’re doing with your squats be sure to put the bar back on low as possible so it’s easier to transition into hip thrusts) 

-12 sumo smith squats 
-12 smith hip thrusts

- Stand in a wide toed out stance 

-legs are slightly in front of you and when you squat send your booty down feeling your booty stretch then tighten your bum to lift back up to standing without locking out the knees 

*increase weight each set if you can. Aim for 12-15 reps

Smith sumo squat

**not going super heavy here today- I want you to literally be SO intentional with putting the work in your glutes/hammies each rep! Control the weight. Should be very challenging doing these directly after the sumo squats!!!!


- Support upper back on a bench placed in front of the smith machine (the barbell should lay across your hips)
- With both knees bent to 90 degrees, unhook the bar 
- Lower your glutes to the floor and press back up to starting (pushing through your heals)

Smith Machine hip thrusts

Smith glute superset

-12 weighted reps each leg per set!



*notice how rack of smith machine is behind me not in front- this targets glutes more 
- Stand in a stager stance with smith bar on your shoulders 
- Lower into a split squat leaning forward slightly hinging from hips 
- Stand up to the starting position (not bringing your leg in you stay in that split squat position until all reps are done) 
* Work one entire side before switching

Smith split squats

Each set do the following back to back:  last fee reps of each should be HARD to complete.

-12-15 quad focused leg press 
-12-15 quad focused Landmine hack squats

Increase weight slightly each set 


- Keeping your back flat against the pad
- Lower your legs towards your chest
- Drive through your feet evenly to press back to starting position while flexing the quads
-Don't completely lock out always keep a slight bend in the knees between reps

Leg press (feet low and close)

-almost every gym has one of these! Just harder to find so you may have to ask an employee for the Landmine bar 

(IF YOUR GYM HAS AN ACTUAL HACK SQUAT JUST USE THAT!)

-once you put a barbell into the Landmine slot, add weight and buy the bar over your left or right shoulder 

-keep back up tall with legs hip width toes pointing forward 

-squat down and push up through feet flexing quads at the top without locking out knees

Landmine hack squat

QUAD SUPERSET

- Holding dumbbells on your shoulders or at your sides, perform a calf raise
- Pause at the top engaging your calf

**if you can elevated your toes on a platform like me for more range of motion

DB calf raises

Complete 12 of each on one leg then repeat on the other leg. Rest then re do entire circuit twice more 

-12 push downs 
-12 single leg RDL 

(Complete both on the right before moving onto the left)

-12 reps EACH LEG
- Stand with your feet shoulder width apart and knees slightly bent and raise one leg off the floor or put it slightly behind you for balance (just keep all weight on the front working leg)
- Hinge at your hips, and lower your torso until it’s almost parallel to the floor
- Tap the floor and lift back up engaging your glutes

DB Single leg RDL

12 HEAVY reps each leg per set 


Using an assisted pull-up machine on a HEAVY resistance 

-work one side at a time. Press the pad down with your right foot by pressing through your planted foot (don’t lock out knee)
-control the pad on its way back up as well! That’s half the work 

-repeat on the other leg

Glute pushdown

Glute hammy burnout

LOWER!  Glutes, hammies AND some quads!

SPICY LOWER BODY SESH

QUADS & BOOTAYYY

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 🦵🏼💥

LEG DAY 🤝😮‍💨

BABY GOT LEGS 🔥

LEG DAY ❤️‍🔥

LEGS FO DAYS

Brittney

Kaylee

Loriann

INTENSE AF LEG DAY

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

LOWER! Glutes, hammies AND some quads!

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