Name: Playbook - Kenna Matta - Quick legs and glutes
Uploaded: 2022-06-11T22:21:21.040Z
Duration: 45 min
Description: Quick legs and glutes

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

Alyssa

Quick yet intense leg day! Work your complete lower body in less than 45 min to build tone and strengthen your legs and you booty.

- 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
- LAST SET LOWER THE WEIGHT AND BURN THEM OUT 🔥

Leg extensions

- Holding a single kettlebell at your side perform a Bulgarian split squat 
- Repeat for desired reps
- Work both sides

Kettlebell single arm Bulgarian split squat

- Place your upper back on the bench
- Push through your heel raising your hips 
- Engage your glutes at the top
- Work both sides

Single leg hip thrust

- Hinge forward at your hips and hold the cable in each hand 
- Engage your lats
- Pull the cables up keeping a neutral spine 
- Reach full extension keeping your upper body tight

Deadlift

Quick legs and glutes

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

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

Body weight lower body

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

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! 💖💖🤗✨✨

Quick legs and glutes

Community

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