Name: Playbook - Lacey Lyons - Heavy Weight Leg Day
Uploaded: 2024-01-08T00:55:09.671Z
Duration: 60 min
Description: Heavy Weight Leg Day

First work out back in a while and it was just what I needed 💪

Lacey

Trying to grow those glutes?! This one is for you! We are pushing heavy weight today. Focus on increasing weight as the reps decrease. Challenge yourself today. You are much stronger than you realize! (:

- Support upper back on a bench and the barbell across your hips
- With both knees bent to 90 degrees 
- Lower your glutes to the floor and press back up to starting

INCREASE WEIGHTS EACH SET

Barbell hip thrusts

- Slowly lower the bar with a slight bend in your knees, hinging at the hips and keeping your back straight
- Lower weight until you feel a slight stretch in your hamstrings
- Drive your hips forward and use your hamstrings to power back to standing

INCREASE WEIGHTS EACH SET

Barbell RDL

-Keep a slight bend at the front knee
- Come straight down until your reach shin height 
- Pull back up

Complete same reps on each leg

Dumbbell bulgarian split squat

- 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

Leg extensions

-Place machine pads on outer thigh 
-Push through the machine until legs are fully extended 
-Squeeze through glutes for a few seconds
-Slowly control machine on the way back in

Abductions

Heavy Weight Leg Day

Maddy

Glutes

Been awhile since I felt my biceps on fire.🔥 So good!! Can’t wait for more gym workouts!

Pull Day

Went up in all my weights! Great workout!

Shoulders & Back

Christina

Chest & Shoulders

Even my legs were sweaty after this workout! I had to push through all the step ups 😅

All About the Glutes

Awesome leg day! Really had to push through at the end.

Glutes, Hamstrings + Core Finisher

Holy smokes! I thought this was going to be easy… The burnout round killed me. Legs are shaking!

Heavy Weight Leg Day

Community

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