Name: Playbook - Legal Weight ✖️ - Leg Day
Uploaded: 2026-06-07T13:54:59.364Z
Duration: 60 min
Description: Leg Day

Gaby

We’re hitting Quads & Glutes for today’s daily workout!!!

Let’s get it

The leg ext. reps are 10-10

This is a drop set for each set.

Do 10 reps then lower the weight and do 10 more.

You will do this on all 3 sets.

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

This is an adductor & glute focused walking lunge. Take a long-wide step, knee in line with the toe, and drop down. The back leg may be more extended, rather than a 90° angle in a standard walking lunge. Full range of motion, knee touches the ground.

Bodyweight, Wide walking lunge

Circuit 1

The S/L + hip thrusts are to be done back to back with little to no rest in between.

Place a bar, dumbbell or kettlebell on top of one leg, the other leg will be extended and on the heel. B-stance or kickstand. Drive through the working leg, full hip extension

Single Leg Hip Thrust

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

Circuit 2

This should be executed as a drop set. You will do your Bulgarian SS reps, keeping chest at an angle, and getting full ROM. Breaking parallel with the front leg. You will then go into a single leg RDL with the back leg still resting on the split squat pad. You can use the same weight or you can drop it to a lighter weight like I did in this demo. With the RDL, you will only have a slight bend in the knee, pushing your hips back further as you would in a standard RDL

Bulgarian SS into an RDL

Clean the DBs into a front racked position. 
Step onto a block/box for a deficit.

Take a step back, dropping your knee to the floor. 

Keep your chest up throughout the exercise.

Dual Dumbbell Front Rack Reverse Lunge *deficit

Circuit 3

If your gym does not have a Pendulum squat machine, you can use the hack squat or leg press instead. If you use a leg press, low/narrow foot placement, knee over toe, to bias the quads.

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

Load a barbell to your upper back/traps. Place your feet as wide apart as you can. Slowly descend to one side, driving that knee outwards. Stay low as you transition to the other side.

Barbell Cossack Squats

Circuit 4

Leg Day

Weekly Cardio 🏃🏼‍♀️

Filthy Fifty 🔥

PEACHED in 45🍑

Stephani

Weekly Cardio

Hybrid-Hyrox 🔥

Upper Body- Push/Pull

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

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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

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HIP THRUST *emom

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LEG DAY 🦵🏽

KB Conditioning 💣

PEACHED!

WEEKLY CARDIO 🚲

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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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