Name: Playbook - Morgan Olson - Leg Day Baby!
Uploaded: 2024-01-21T02:10:11.902Z
Duration: 90 min
Description: Leg Day Baby!

Love to start the week by rolling down the stairs bcs my legs gave way 😎 (its a monday here)

Yvoone Tia

GOAL
A good squat comes from flexible ankles/hips, a strong ass, and a developed core #FoundationalShit

DETAILS

1. Feet under your hips, toes slightly turned out according to your ankle flexibility, and reach your hands forward for balance. 
2. Begin by simultaneously reaching your hips back and bending the knees.
3. As you descend, spread the Earth with your feet aka push those knees out. 
4. When the hips go just below the knees, you can stand up. If you look like a rounded goblin, you gotta stretch mo.
5. Ascend and squeeze that ass at the top of a rep for ultimate booty building.
6. Exhale on the way up

CUES

-Chest up
- Shoulder Blades Pinned
-Knees Push Out
-Weight in Heels

Banded Air Squat

GOAL
Pre-pump your external rotators to strengthen your hips and knees 

DETAILS
1. Place a band slightly above your knees, standing tall and starting with your feet about hip width.
2. On your toes, push your knees out and lower down about 2 inches.
3. Chest is up and step to the side. 
4. Do about 20 steps one direction, then 20 the other. 
5. Do not lean, or step so far that your knee falls inward and maintain tension through the band the entire time.

CUES
- Squeeze from Glutes
- Knees Out
- Stay 2 Inches Bent

Lateral Band Walk

GOAL
Booty while stabilizing the spine with that core strength 

DETAILS
1. Hands and knees. 
2. Keep spine neutral and lift one leg. 
3. Begin by pressing the heel up towards the ceiling by squeezing your glute.
4. Go to full contraction and lower slow. 
5. Repeat for reps and then switch legs. 

CUES
- Squeeze Hard
- Stable Spine
- Keep Knee Bent at 90

Donkey Kick

Booty Blast Warm Up 💥

GOAL
Compound movement that hits it all

DETAILS
1. Place barbell on your back and create a shelf by squeezing your shoulder blades back and down.
2. Proud chest, with feet shoulder width.
3. Start by reaching the hips back and pushing the knees out.
4. Lower slowly and until the hips break parallel. 
5. Stand by driving the knees into the floor and squeezing your glutes.

CUES
- Proud Chest
- Brace Abs
- Knees Out

Barbell Squat

GOAL
Load the posterior chain aka the back, hamstrings, butt and abductors

DETAILS
1. Start with dumbbells in each hand.
2. Stand in sumo position aka feet wider than shoulder width, toes slightly turned out. 
3. Lock in your back by stiffening your spine, brace abs, and have hips slightly higher while keeping back flat.
4. Lower by pushing the hips back and keeping the weight close to your legs. 
5. Stand by driving the knees out and squeezing your butt at the top.

CUES
- Weight Close to Body
- Flat Back
- Brace Abs

Dumbbell Sumo Stiff Leg Deadlifts

GOAL
Overload your legs with control 

DETAILS
1. Use either this machine or the leg press and do one leg at a time.
2. Position foot where at the bottom of the rep, your knee is 90 degrees. 
3. Begin by bracing your abs. 
4. Exhale and squeeze your quad, glutes and hamstrings to press. 
5. Don’t extend all the way aka don’t lock out the knee. 
6. Lower slowly and repeat. 

CUES
- Proud Chest
- Brace Abs
- Lower Slow

Single Leg Press

GOAL
Just tryna get those ankles for defined 

DETAILS 
1. Usually after a leg press, position heels off the edge of the platform. 
2. Keep the knees slightly bent and let heels stretch to its fullest potential. 
3. Begin by squeezing your calves and extending through the toes. 
4. Slowly lower. Pause and repeat. 

CUES
- Don’t Bounce
- Full Stretch

Calf Raise on Leg Press

Superset

GOAL
Pre-exhaust those legs before heavy squats and/or build the ‘tear drop’ look without too many tears of pain #JkItHurts

DETAILS
1. Begin in a seated position on the leg extension machine. Knees are just off the edge of the seat.
2. Weight pad is resting above ankles.
3. Use the quadriceps to extend your legs fully as you exhale. 
4. Inhale on the negative and go down slowly if you a real savage. 
5. Pulse reps can be added. 

CUES
- Squeeze from Quads
- Slow Negative
- Hold Hips Down

Leg Extensions

GOAL
Sculpt those hamstrings without lower back pressure, aka isolation exercise #HamTings

DETAILS
1. Tuck your pelvis into the hip pad. 
2. Point your toes like a ballerina. The weight will just feel heavier, you're welcome. If you flex your toes, you tryna lift with your calves...don't do that. 
3. Get in a full length leg stretch then curl the weight by squeezeing from your hamstrings with a controlled negative.
4. Exhale on the curl, inhale on the negative

CUES
- Slow Negative
- Stay Focused 
- Relax the Toes
- Tempo is Life

MODIFICATIONS
One legged - say bye-bye-bye to those imbalances. Add in quarter reps, pulses, and holds for the ultimate life-altering experience.

Lying Leg Curls

Leg Pump Superset

Leg Day Baby!

Intense but loved and hated it every second of it.

Isamar

Yesenia

I’ll get a kb class later today ✌🏻#tuesday🐝🧡👍🏼

yangBAE

Quad Killer

Paula

Nicole

Natasha

Quad, Glutes & Calves

Mads

Abby

Legs Demolition

Chasity

Rayssa

Posterior Chain Demolition

Sarah

Lindsay

Christian

Glute/Hamstring Focus

Kallie 

You’ve made me love leg days so much I do them twice a week…

Yana

Ryan

Heavy Legs 🦵🏼

I love that there’s calves workouts sprinkled in here

Vanessa

Bunny 🐰❤️

Hamstrings, Glutes & Calves ✊🏼

Indigo

Leg Burner!

Devan

Dominika

Leg Day Baby! Power Moves!  💥🏋️‍♀️

Leg Day Baby 🔥

Killer workout 🔥can’t feel my legs 🥵

Katherine

Kick Boxing Leg Day 🥊🥋

AMANDA

Diana

Maurice

Legs 🔥🔥🔥

Leg Destroyer! 😈

Leg Day Killer! 😈

Heavy Leg Day Builder 👊

Chelsea

Why does leg day always make me wanna vomit 🤮

Legs

I needed this!!!! Keep serving five star level shit! 💪🏽

T.green

Didn’t make it to the jumping part of jumping lunges haha. Good burn!

Alaina Loguidice

Strong Legs All Day! 🏋️‍♀️

my fave so far. I was able to modify it to get around a shoulder injury

Heavy Leg Day! 😈

Leg Day Baby! 🇺🇸

Gabby

Janie

Glutes and Hams! 😆 🍑

Steff

Linny

Lower Body Strength! Glutes On Fire

Amazing. Struggling to walk home though 😂

Emily

Haley

LEG DAY BABY! 😈

Judith

Did I fucking deadlift outside during a thunderstorm? Yes, yes I fucking did.

Salsa

Lower Body Blaster 💥

I died a little but feeling great🙌🏼

Bekki

Thiccc Leg Day! 😝

Lauren

Huge Leg Day Pump!

Exactly what I needed on Monday morning 👊🏻✅

Lower Body Builder

Emma

Lower Body Pump! 😝

It went well the workout was perfect and just made me realize how long I haven’t been in my gym I didn’t know where any of the machines were anymore

Soto

Lower Body Blast! 😎

Ashley Gonzalez

Gracie

Huge Leg Day! 🏋️‍♀️

Andreia

Robyn

Legs On Fire! 🔥 🔥🔥

So intense on the legs, gassed by the time I finished the sumos

M3000

Powerful Leg Day! 😆😅

Lower Body Strength 🦿

Sweaty like a wildabeast, according to my gf

Explosive Leg Day! 🧨

Great workout, but the front squats nearly killed me😂

Lisa

Krissa

Naima

Huge Leg Day! 😝

Christine

Sometimes I can’t finish it but I do my best!

Julianne

Kelly Gamache

Lower Body Builder 🏋️‍♀️

Lilia  Bustamante

taryn

Gaby

Lower Body Killer! Quad Focused 🏋️‍♀️

Used to hate leg day but now I look forward to it! I love seeing how much weight I can move with muh leggies and I make my way through the program.

August

Back on our regular schedule after a couple days off 💪🏼

Fighter Leg Day ❤️‍🔥

Just the right level of “Bambi legs” post workout 🦌

Zwei

Massive Leg Pump 💪🏼

Did it yesterday but it didn’t show as complete. Oh well!

Leg Smasher 💪🏼

Definitely a good back to the gym leg workout!

Lindsey

Lyric

Talk about shakey like work out going to be feeling this in the morning 💪💪🦵🦵

Ashley

Shakey Leg Day

Ever Stokes

Glute Builder 💪🏼

Those damn Bulgarian Splits suck  🤣🤣🤣

Tina McCoy

Gassed Leg Day 😒

Gonna be feelin them hammies mañana baby!

Leg Shaker

Quick and effective. Substituted leg press for bridges cuz I do not have a leg press machine at home

Leg Day Baby!

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