Name: Playbook - London Papamichael - Lower Body Exercises
Uploaded: 2021-01-18T11:46:59.809Z
Duration: 45 min
Description: Lower Body Exercises

did some leg exercises that made me very hot and sweaty but it felt good when I stood indoors and looked out at the snow without the window. ❄️

Rebecca

Had to alter something to fit my skill set. However, I reminded our journeys are all at different points. 👍

Matt

24in Box Jumps (Lower)

Place band above the knees, get in a squat position and open up your legs/hips during the movement to activate abductors. 20 reps each leg.

Abductor Walks (Lower)

Alternate leg from left to right by lifting up and squeezing your Glute, that is one rep. Add ankle weights to make it more difficult.

Alternating Glute kick back

Left leg up by flexing Glute and alternate from left to right. Left to right is 1 rep

Alternating Glute leg lifts

Spread legs as far as comfortably possible, alternate sides and hold resistance band above head as if it were a barbell. 10 reps each leg.

Alternating Side Lunge

Wrap band above the knees, place heels on foam roller firmly and lift up with your hips and squeezing your glutes at the top of the movement.

Banded Foam Roller Glute Bridge

Feet shoulder with apart raise hips and flex glutes then open legs and as far as possible to activate abductors.

Banded Glute Bridge + Abductors

Add ankle weights to
Make this more difficult. 20 reps each leg*

Banded Glute Kickbacks

Brace your core, focus on using your glutes only. 15 reps each leg.

Banded Glute kickbacks

Stand with your mid-foot under the barbell. Bend over and grab the bar with a shoulder-width grip. Keep chest up, lock in shoulders and lats. Pull!

Barbell Deadlift

Make sure to squeeze your glutes at the top of the movement.

Barbell Glute Bridge

Feet shoulder width apart, toes pointed out, brace your core.

Barbell Squats

Keep core tight, grip the bar tight. Push through your heels to activate your glutes more, and squeeze your glutes at the top of the movement.

Legs should be shoulder width apart. Toes pointed slightly out. Brace your core and focus on breathing. Drive through your heel into your calf, quads, hamstrings then glutes. Last set is a drop set. Decrease the weight enough to allow you to perform all 25 reps with good form.

Feet close together. Keep knees slightly bent. Kick your hips back to start the movement allowing the focus to be on your hamstrings. Keep the bar close to your legs as possible for maximum performance.

Barbell Straight Leg Deadlift

Brace your core and really focus on a slow and controlled movement. Feet shoulder width apart.

Bosu Ball Squats

Make sure to feel the stretch in your hamstrings on the way back by kicking your hips and glutes back. Squeeze your glutes at the top of the movement.

Cable RDL’s

Reverse lunge, then step into your side lunge. That equals one rep. Perform 10 total reps each leg.

Cable Reverse Lunge + Side Lunge

Main focus is on the leg that is forward. The back leg is just for balance, kick your hips back and focus on your hamstring only. Do not come all the way up, 3/4 of the way up to keep constant tension on your hamstrings. 15 reps each leg*

DB Spilt Stance RDL

Feet close together but not touching, slight bend I your knees, shoulder back/locked in, drag weight down your legs, only come 3/4 of the way up to keel tension in your hamstrings

DB Straight Leg Deadlift

Stretch as much as possible on the way down and squeeze glutes at the top
 of the movement.

DB Sumo Squat

Want a good mid stride here. Ties straight ahead or pointed out slightly, do not let your knee cave in.

DB Walking Lunge

Step out wider and further than usual to get a big stretch in your hamstring and Glute .

DB Walking Lunge (Long stride)

Great unilateral movement. To focus more on the quads press through on the ball of your foot through the movement. To focus more on your glutes press through your heel.

Dumbbell Bulgarian Split Squat

Place dumbbell comfortably on hips, feet shoulder width apart, and make sure you’re squeezing you’re glutes for atleast 2 secs. Increase weight each set.

Dumbbell Glute Bridge

Wide stance as possible with toes facing out. Squat down keeping chest up and flex glutes at the top of the movement.

Dumbbell Sumo Squat

Wide as comfortable possible with your stance and perform squat and squeeze glutes on the way up at the top of the movement.

Dumbbell Sumo Squats

Brace your upper body by grabbing something, lift legs up and down focusing on your abs

Exercise Ball Leg Lift

Great warmup for leg day! Lift knee off the floor and kick back flexing your glutes then open your hips and bring your leg around high as possible. The reserve the motion and flex Glute again and repeat.

Fire hydrant & Kickback combo

Lay on bench and be sure to squeeze your glutes at the top of the movement.

Glute Kickbacks

Heels should be elevated on a plate to allow more focus on your quads. Feet are in a close stance with toes pointed out. Perform a slow 4 second count on the way down and explode up from the bottom.

Goblet Squat

Keep back pressed against the pad, control the weight on the way down and back up, drive through your heels. First two sets are warmup.
last set is a dropset try to get 15 reps if possible

Hack Squat

Be sure to focus on hips and glutes on this movement, not your arms and shoulders

Heavy Banded Kettlebell Swings

Feet shoulder width apart, toes pointed out. Lock in shoulder and upper back, brace your core and drive through the movement with your legs. Last set is a dropset, decrease the weight enough to allow to to perform 20 reps with good form.

Hex Bar Squat w/ Resistance Band

Hex Bar Squats

Stand in the middle of the bar length wise.Bend down by bending at the knees and keeping your back straight and grasp the front of the bar with your right hand. Your palm should be in (neutral grip) facing the left side. Grasp the rear of the bar with your left hand. The palm of your hand should be in neutral grip alignment (palms facing the right side). Tip: Ensure that your grip is even on the bar. Your torso should be positioned right in the middle of the bar and the distance between your torso and your right hand (which should be at the front) should be the same as the distance between your torso and your left hand (which should be to your back). 20 reps each side

Jefferson Squat

Wrap bands on handle then stand on the loop. Feet closer than shoulder width. Squat to parallel

Kettlebell Front Squat w/ Resistance Bands

Pass the kettlebelle between your legs back and fourth as you lunge.

Kettlebell Walking Lunges

Brace your core and focus on constant tension on your quads.

Leg Extension

Feet about shoulder width apart, slow and controlled. Last set is a dropset

Leg Press

Focus on driving through your heel instead of your whole foot, that will allow my focus on your hamstrings and quads.10 reps each leg*

Leg Press (Single Leg)

Keep slight bend in knees, slow and controlled

Leg Press Calf Raise

Drive hood into pad, focus on control the weight and your hamstrings

Lying Hamstring Curl

Drive hope into the pad, brace core, slow and controlled. Last set is a dropset

Machine Leg Curl

Keep the hips high.First slightly bend the knees. Lock in your shoulders and upper back. Now bend down or hinge, but keep those hips high. Push the bar towards the ground.

Machine RDL’s

Feet shoulder with apart, wrap your arms around the ball like you’re hugging a tree.

Med Ball Squats

Keep core tight, squeeze glutes as hard as you can for a 2 sec hold at the top of the movement.

Reverse Hyperextension

Reverse Lunge

Feet shoulder width apart, secure shoulders comfortably in the pad, brace your core.

Reverse V Squat (Front Squat Variation)

Keep back pressed against the pad, using handles to keep stable and focus on using your hamstrings
First 2 sets are warmups

Seated Hamstring Curl

Lay down, put heels on stability Ball raise hips up like a Glute bridge, and bring heels in and activate your Hamstrings.

Stability Ball Hamstring Curls

Feet slightly wider than shoulder width apart and feet up forward slightly, drive through your heels to focus on hamstrings

V-Squat (Hamstring Focused)

Place feet further forward than normal and wider than shoulder width apart, this will allow you to focus on hamstrings and glutes.

V-Squat (Wide Stance)

Bring feet further back that usual, about shoulder width apart and focus on pushing off the balls of your feet, this will allow you to focus on your quads more. If you have any pains in your knees, readjust foot placement.

V-Squat Machine (quad focused)

Wider stance than shoulder width and put your feet as forward as possible without any pain in knees during movement, this will allow you to target hamstrings and glutes. remember to drive through your heels. 
*last set is a dropset 😉

V-Squat Wide Stance Squats

Great exercise to engage entire body and get your heart rate up!

Wall Ball Squats

Feet shoulder width apart, toes slightly facing out. Squat and press the call up as high as possible on the wall, catch the ball, squat back down and repeat.

Keep knee slightly bent throughout movement, kick your hops back to
Activate hamstrings abs glutes. By standing on the benches it allows you to bend Down more for a greater stretch

Lower Body Exercises

Community