Name: Playbook - kennedy nease - 🍖full leg day🍗
Uploaded: 2024-04-01T02:45:48.836Z
Duration: 60 min
Description: 🍖full leg day🍗

we’re hitting the quads, glutes & hammies today yall!! 

try to increase your weight as the reps decrease is you can and check the descriptions of some of the exercises because some of them might be structured a lil differently!

dm me if you need substitutions or modifications!🖤

Leg Press

plant one foot forward and bring the other back, with your weight on the front foot. 

hinge at your hips - imagine a string pulling your tailbone to the back of the room. bring the dumbbell down until you feel the stretch in your hamstrings, then come back up. 

keep a flat back, with your neck in line with your spine, and core engaged. 

do reps on each side!

Staggered Deadlift

these should be heavy so aim for 8-10 reps!! 

hold the weight perpendicular to your body, and have a larger than hip width distance for your feet. 

take it slow and controlled with a slightly bent forward position to hit the glutes and inner thigh. keep your core tight and squat down.

Sumo Squat (heavy)

we’re doing a drop set on leg extensions so start at a challenging weight and do 3 reps, then immediately decrease the weight and do 3 reps. repeat this until you have worked all the way up the weight stack!

put the pin on the weight you want to start at, and push your legs against the pad to bring it up, squeezing through the quads. come back down, but keep constant tension.

Leg Extensions

Leg Extension Dropset

both exercises for this circuit are walking lunges: so do the 1st set with weight, and the 2nd set without weight. that equals 1 round, rest then repeat!

knees in line with toes
alternating legs that come forward
weight optional!

Walking Lunges

Finisher: Walking Lunges

🍖full leg day🍗

✨upper body✨

quad-focused LEGSS🤭

glute focused leg day🍑

upper bodyyy

legs legs legs✨

build that back!! back day

lower body!

dumbbell only upper body✨

dumbbell only leg day✨

leg day💘

BACK✨

core circuit

quads!

shoulders & arms

Leslie

back and core

legs legs legs

back day✨

shoulders and arms✨

quad-focused legs🫶🏼

arm day✨

high volume leg day!

shoulders & biceps👸🏽

quads✨

back and triceps!

glutes n hammies🍑

arms: shoulders and biceps focused🕺🏻

back day

shoulders n arm day✨

shoulders and biceps✨ (dumbbell only)

back and triceps

leg day, no fancy equipment needed✨

leg day✨

💘shoulders and biceps💘

I think I’m having trouble targeting the right muscles for this workout. 😭

Olivia

quads and glutes🕺🏻

upper body

leg day🧍🏻‍♀️

upper body day!

hamstrings n glutes

shoulders and biceps

leg day🫶🏼

back, biceps & core🖤

arms n abs

LEGS🫶🏼

legsss🦵🏼

put your back into it!! (back workout)

full body!

🍖full leg day🍗

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