Name: Playbook - Legal Weight ✖️ - Leg Day
Uploaded: 2026-06-07T13:54:59.688Z
Duration: 60 min
Description: Leg Day

Sandra

It’s leg day! 
We’re hitting everything today… Glutes, Hamstrings & Quads.

Let’s push some LegalWeight

Sit in machine, back flat against the pad & push knees out (abduction). Try to keep your feet relaxed, let them hang off the foot handles if needed.

Abductor Machine

Place bar onto your back & take a step forward, knee to the ground.

Barbell Walking Lunges

Circuit 1

The hip thrust +kas are 1 set.

5 full hip thrusts into 5 kas into 5 full again.

All one set.

Try not to break or rest in between.

Place the upper-mid part of your back against a 12-16" box. Your feet should be slightly outside hip width with a 90° knee/shin angle. Drive hips all the way up, full extension. Keep chin tucked towards chest.

Hip Thrusts

Kas hip thrust means partial reps. Place feet slightly wider than hip width with toes pointed outward. Drop hips down half way and come up to full hip extension. Keep a slow tempo for all reps.

Kas Hip Thrust

Circuit 2

Grab a pair of wedges, a plate or block to elevate your heels. Push hips back then bend at the knees. Squat to parallel or below

Smith Machine Cyclist Squat

In a staggered stance (Bstance) push hips back and bend the knees slightly. Grab onto the barbell shoulder width. Pull shoulder blades in and brace your core as you pull the barbell up. Drag the barbell down your front leg to about mid shin.

Barbell Single Leg RDL Bstance

Circuit 3

Adjust seat, keep back & hips down by holding onto the handles as you extend your legs. Slow tempo always. Don’t rush through the reps

Leg Extensions

Lay onto bench, keep feet relaxed to keep more tension on the hamstrings vs calves. (Notice I shake my feet to show you to keep them relaxed) 
You’ll also notice a slight rocking when I descend. This allows for a greater stretch. It’s not necessary to do the rocking but give it a try and see how it feels.

Prone Hamstring Curl

Circuit 4

Leg Day

Weekly Cardio 🏃🏼‍♀️

Filthy Fifty 🔥

PEACHED in 45🍑

Stephani

Weekly Cardio

Hybrid-Hyrox 🔥

Upper Body- Push/Pull

Gaby

Weekly Cardio 🔥

Hyrox

10 minute 🔥Core Circuit

GLUTES!

P.Chain ⛓️‍💥

Full Body + Mobility

Upper Push-Pull

HYROX 60 🔥

Carol

Push Day

Snuck this in before we go to the beach house for a week! Will be back to lifting when we return!!

Rebekah

Conditioning Day 🥵

Quads & Glutes

Upper Pull S&C

All Quads!

Upper Body PUSH Day

That 3rd circuit 🥵!!! I had to cut the devil pressed down to 6-7 reps 🤣🤣. Great workout and conditioning

Full Body Burner 
*cables-DBs-KBs

Great way to start the week! 👊🏼💪🏼💪🏼

These are great for a Sunday full body 💪🏾🤎

Loved this!! Great mix of db and cable! All the muscles 💪🏼

DB’s & Cable Full Body

Kettlebell windmills were shockingly tough. Love it 💪🏽

Erica

Full Body Burner

HIP THRUST *emom

Upper Push + Core

LEG DAY 🦵🏽

KB Conditioning 💣

PEACHED!

WEEKLY CARDIO 🚲

HIIT 30

Monday is for legs!!! 🙏🏾🩵💚💜

Leg Day 🦵🏽

Great push pull, just didn’t feel
Like legs today on a Monday!!!

Missed abductors, gym was busy…Added some additional glutes on my own 🔥🔥

Leg Day

Community

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