Name: Playbook - Legal Weight ✖️ - Leg Day
Uploaded: 2026-06-07T13:54:59.516Z
Duration: 60 min
Description: Leg Day

It’s LEG DAY……Our favorite!

We’re hitting Quads & Glutes today. 

Reps are low so I’d like everyone to challenge themselves & increase the weight when you can.

Let’s push some LegalWeight 💪🏽

The zombie lunges are a drop set. 

Do all work on one leg before switching sides.

8 dual dumbbell lunges. Drop the DBs and go into 12 bodyweight

Using a squat wedge or plate to elevate your heels, hold 2 dumbbells or kettlebells by your side. Suitcase load. As you descend, push your hips back and knees over your toes for a quad biased squat. Full range of motion

Suitcase Cyclist Squats

Walking lunges but you're leading with one side only. Make sure your knee touches the ground

Dumbbell Zombie Lunges

Zombie lunges are leading with the same side leg instead of alternating left to right.

Bodyweight Zombie Lunges

Circuit 1

These are a super set. Do them back to back with little to no rest in between the hip thrusts & Kas

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

Place your feet low on the plate with a narrow stance. Hold onto the handles tight to activate your core and prevent your hips from lifting off of the machine. Full ROM, knees to your chest.

If your heels lift off of the plate when descending, it may be due to poor ankle mobility so you can move your feet up a little higher. 

Remember, knee over toe for Quads.

Leg Press *Quad Focused

Hold a dumbbell on side that will be traveling. (You can also use a slider under that foot to help guide you to full range of motion). Hold onto something stable with the other hand. Lunge back, keeping that front knee in line with the toe.

Dumbbell Reverse Lunge *supported/contralateral

Circuit 3

Hold Landmine by chest or on the shoulder of the working side, legs in a split squat position. Your front foot/heel will be elevated. If you don’t have access to medal wedges then you can use a plate for elevation. Drive that knee over the toe as you descend.

Landmine Split Squat Heel Elevated

Place ankle strap or cable handle around the foot, hold onto the cable station. Hinge at the hips with chest close to parallel to the ground. Bring knee in (bend) then kick straight out

Cable Kickbacks

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 🥵

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

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