Name: Playbook - Legal Weight ✖️ - Quads & Glutes
Uploaded: 2026-06-07T13:54:59.609Z
Duration: 60 min
Description: Quads & Glutes

It’s Leg Day!

& we’re hitting Quads & Glutes. 

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 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 1

Place bar onto your upper or lower traps. Push hips back as you descend to parallel. Foot placement should be hip width or slightly outside of the hips.

Smith Machine Squats

Set up a pad or bench behind the smith machine. You can add a deficit like I did in this demo or without. Make sure the bar sits low on your traps. Initiate the lift by pushing your hips back first then bending the knee. To target the hamstrings and glutes over the quads, you’ll want to break 90°

Bulgarian Split Squats, Smith Machine

Circuit 2

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

Place a riser or plate on the ground & place your back toe on it. Step forward into a split squat position. Drop knee down as close to the ground as possible.

Dual Dumbbell Split Squats Rear Foot Elevated

Circuit 3

There’s 2 leg extensions in this circuit because you will be doing a drop set, for each set.

Set the weight & do 10 reps.
Then lower the weight & do 10 more.

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

Place a resistance band/hip circle band directly above your knees. Drop down into a squat position & stay low as you take lateral steps to one direction. Repeat for the other side. Push knees outward during your set as the band will try to pull them inward.

Resistance Band Lateral Walks

Circuit 4

Quads & Glutes

Weekly Cardio 🏃🏼‍♀️

Filthy Fifty 🔥

PEACHED in 45🍑

Stephani

Weekly Cardio

Hybrid-Hyrox 🔥

Upper Body- Push/Pull

Gaby

Leg Day

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

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 🔥🔥

Quads & Glutes

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