Name: Playbook - Leticia Martinez - Lower Body Strength Focused 🔥
Uploaded: 2023-12-03T23:39:02.224Z
Duration: 55 min
Description: Lower Body Strength Focused 🔥

Audrey

This workout will challenge your strength! Get ready to feel the burn 🔥

Perform barbell squats by standing with your feet shoulder-width apart. Take a deep breath and unrack a weighted barbell, holding it on your upper back. Keep your chest up and your back straight as you hinge your hips and knees to lower your body through a full range of motion into a squat position.

You will start with your first warm up set of 10 reps with very light weight.
You will then go into your first working set of 6 reps. Your first set will be your heaviest. As you notice each set will increase in reps, with this you will decrease your weight. By the last set of 12 reps you will be at your lightest weight. Make sure to take an adequate amount of rest in between each set.

Barbell Squats

A hip thrust, also called a hip thruster, is a lower body exercise that specifically activates your gluteal muscles, including the gluteus maximus, gluteus medius, and gluteus minimus. With proper form, hip thrusts can also work muscle groups in your lower back and legs, like the hamstrings, adductors, and quadriceps.

Make sure you pick a weight that is challenging by the 3rd to last rep of each set. The goal is to pick a weight that is challenging and not just going about the movement.

Barbell Hip Thrusts

The Bulgarian Split Squat is a squat variation where one leg is elevated on a surface and other performs a squat, receiving most of the load. Because of this split position, this single-leg unilateral exercise targets the quadricep muscles, glutes, and hamstrings like no other leg exercise.

A tip I recommend is to use your pick toe as your anchor meaning if you’re feeling unbalanced to dig your toe into the ground for some stability. 

8 REPS EACH SIDE

Bulgarian split squats

Talk about a quad and hamstring burner 🔥 you will complete these 2 exercises before resting.

Leg extensions are done on a leg extension machine. You sit on the machine with a weighted pad on top of your lower legs. Then you use your quads to repeatedly extend your knees and lift your lower legs. While the leg extension is a great quad workout, it might not be the most practical move.

Leg extensions

Lying on your back, place heels onto top of Physio-ball, lift your hips toward ceiling, so your hips are in line with shoulders, Keep your core (abs) contracted. Keeping your hips up, curl your heels toward your butt and squeeze your hamstrings (hold 1 second squeeze) when knees are bent.

Lower Body Strength Focused 🔥

Community

More workouts from Leticia Martinez