Name: Playbook - Kenna Matta - Body weight lower body
Uploaded: 2022-08-23T00:11:19.455Z
Duration: 45 min
Description: Body weight lower body

I added a leg band & a light weight barbell (I’m staying the mountains so I used a Garden Hoe 🤣💀🏔️) Super solid!! 🤍🤍

Alyssa

For beginners, to practice form, or to just get your body moving this is the perfect lower body workout to tone and sculpt your lower body.

Add weight if you’d like to make it more advanced.

- Step one leg back behind the other leg
- Bring your knee down until it reaches 90 degrees
- Push through your front leg to bring your back leg forward to starting position 
- Complete desired reps then repeat on the opposite side (10reps per leg)

Curtsy lunge

- Stand with feet shoulder width apart and hands on your head 
- 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

Prisoner air squats

- Begin with feet shoulder with apart and toes pointed slightly out
- Lower down into a squat and extend one leg out to the side shifting you weight to balance
- Bring your leg back in and repeat on the other side 
- 20 reps total (10 taps per leg)

Squat side taps

- Place your feet hip-width apart
- Take a big step to the side
- Land with your heel, flex the knee to lower your hip and body until your knee and hip are at a 90 degree angle 
- Keep opposite leg only slightly angled
- Return to the starting position by extending your hip and knee 
- Once they are straight, bring your foot back in to a standing tall position
- Repeat reps on opposite side

Lateral lunge

- Keep your chest up
- Step back and bring your knee down until both legs are at 90 degrees
- Stepping forward lifting your knee up 
- Lower back to the initial position 
- Perform desired reps then switch legs 
- 12 reps each leg

Reverse lunge w/ knee lift

Body weight lower body

Glutes gains in a hurry

I used logs as a replacement for weights up in the mountains 🤪🪵 It was successful! Haha

Lean Legs

Tough!! This one was a rough one but definitely feel the booty gains!! Haha 😮‍💨🔥

Legs & glutes strength and growth

Still super exhausting if you go too heavy at first. Start a bit lighter than you think!!! 🔥

Don’t go too heavy / hard 1st or 2nd sets!! 😮‍💨🔥🔥

All levels - Legs and Glutes

grace

The single leg press was harddd! I couldn’t do all of the reps 😮‍💨🔥 Loved everything tho, I feel exhausted. Haha

INTENSE leg day

Strong legs & booty

My fav!! 🥰🫶🏼 I’m working on growing my gluteus medius to lift & fill out my booty & the kickbacks + sidekicks really do the trick 🙌🏼❤️‍🔥🍑🍑🍑

Cable booty is still one of my favs for upper booty toning ❤️‍🔥

Cable glutes & hammys

Grow your glutes

Stronger than I expected!! It’s good to push it a little with weight & take it slower if necessary 💗

Modified a bit this time! But solid! 🧨 Sometimes I switch out things depending on whether I want to focus more / less on certain areas or muscles 💪🏼🤗

So solid! I had an appointment, so I had to break it up into 2 parts with heavier weight. So good!! 🖤

Intense lower body

Switched it up a lot to focus more on the glutes this time, but solid baseline for sets!

Quick legs and glutes

Had to switch to the Leg Press Machine for the Sumos, but I’m feelin’ the BURN 😋🔥

Feel the burn!! I like the Smith machine because it helps you stay in form & go deeper with control 🔥

Smith machine legs and glutes

I like the hamstring ball curl at the end, a nice segment into a cool down sesh 🩵

Those dumbbell sumos at the end…. 🤣🔥🔥

Quads Glutes & Hamstrings

Barbell glutes and hamstrings

Glutes on fire 🔥

Woooo! Start out lighter so you don’t get exhausted 😮‍💨🔥

Legs and Glutes - Strengthen & Build

Loved the Landmine Sets 🔥 It’s fun to switch it up!!

Loved it!! Already learned so many new workout sets for my first circuit! 💖💖🤗✨✨

Body weight lower body

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