Name: Playbook - kennedy nease - quads, glutes, hammies - leg day baby
Uploaded: 2024-04-01T02:45:38.605Z
Duration: 60 min
Description: quads, glutes, hammies - leg day baby

take this one nice n slow, with lots of rest because we are focusing a lil more on strength but we are not!!! compromising good form here. 

push yourself, you got this.

i also added 25 mins on the stairmaster but that is totally optional for this :’)

feet hip width apart
core engaged
don’t let knees collapse in
increase weight for last 2 sets

Squats

keep knee in line with toe
drop knee down - use that deficit!

slow and controlled baby
do reps on each side

Deficit Reverse Barbell Lunge

bring foot back and out to the opposite side
feel the stretch in the glutes
keep front knee in line with toes
chest up

do reps on each side!

Deficit Barbell Curtsy Lunge

knees slightly bent, squeeze the glutes at the top. 
weight is optional💅🏼

Glute-Focused Lower Back Extension

hinge at those hips baby - imagine a string pulling your tailbone to the back of the room
spine neutral
core tight

KB Deadlift

quads, glutes, hammies - leg day baby

Lower Body WarmUp Ideas

I’m dead thank you for the 10/10 workout won’t be able to walk tomorrow

Emma

stephanie

Stephanie

Quad Focused

Lower + Core

Perfect at home workout too. I rolled my ankle and none of these bothered the ankle. Just switched out the squat jumps with normal squats

Anonymous

Resistance Band Glutes

30-min Quads

Resistance Band Lower Body and Core

Booty n Hammies

Booty Werk

30-minute Glutes

lower body

Did this workout for my leg day for the challenge since I did my workout at home.

Jasmin

such a good workout!! definitely got me out of my comfort zone! 🤠

quads, glutes, hammies - leg day baby

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