Name: Playbook - Legal Weight ✖️ - Leg Day
Uploaded: 2026-06-07T13:54:59.550Z
Duration: 60 min
Description: Leg Day

Carol

We’re hitting legs today!

Glutes, Hamstrings & Quads.

Let’s GROW🍑

Grab 2 dumbbells, feet hip width apart. Push hips back as far as you can while the dumbbells descend down your legs. Go to mid shin or lower. Stand all the way up & lock out.

Dual Dumbbell RDL

Set up a box, bench or split squat pad about knee height. Place one foot behind you resting on the pad. Drop down into a split squat. Front leg should be around 90° knee flexion. Make sure to drop back knee down for full range of motion. Keep chest at a 45° angle.

Dumbbell Bulgarian Split Squats

Keep arms close to your body and rotate your wrists in a circular motion

Jump Rope

Circuit 1

The hip thrust + kas are to be done back to back with little to no rest in between. 

60 sec rest after both are completed

For hip thrusts, you can use a machine (if your gym has one) or you may use a Barbell set up or Smith Machine. 

All hip thrusts machines are built a little different so if you use one, make sure your position is comfortable. Your foot stance should can be slightly wider than hips similar to a sumo stance and knee in line with the toe. 90° angle. 

If your feet are too far in front, you’ll hit more hamstrings. If your feet are too close to your glutes, you’ll feel it more so in your quads. So a 90° is ideal for an optimal position.

Hip Thrust *machine demo

Kas hip thrusts are partials. Drive hips up to full extension and descend half way. 
Foot placement, slightly outside hips with toes turned outward.

Kas Hip Thrusts *machine demo

Circuit 2

If you don’t have a pendulum squat machine, you can use a hack squat or leg press (with low foot placement) instead.

Place feet mid plate or low. (Knee over toe for Quads! Hip width apart or you may have a narrow stance if your mobility allows you to do so. The pendulum squat machine targets the quads. Try to get full ROM and hit the bottom. Pause briefly then push up. Keep your back flat against the pad. Dont let it arch.

Pendulum Squat

Take a step forward, drop knee down to a 90° angle, for both legs. Knee should touch the ground

Bodyweight Walking Lunges

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

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 🔥

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 🥵

Sandra

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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