Name: Playbook - Morgan Olson - Leg Smasher 💪🏼
Uploaded: 2024-01-21T02:10:11.994Z
Duration: 70 min
Description: Leg Smasher 💪🏼

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

Nicole

Dominika

Salsa

Had to postpone by a day, but all is again right in the world.

Jennifer

Awesome leg day 🦵🏽 super grateful for not having to do lunges today 😂

Annamaria

Shania

Ever Stokes

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

Superset

Do assisted chin ups if needed. Aiming for 5-12 reps.  If you don’t have a pull up bar, do bent over rows with 5-15lbs for 20 reps. 

Push ups aim for 10-20 reps but always go to failure.

GOAL
Just in case you are hanging from the edge of a cliff and have to heave your cute lil ass up #MissionImpossibleScene1 #Biceps

DETAILS
1. Begin the rep by activating your scapula and raising sternum towards ceiling. That is the start position.
2. Squeeze from biceps to raise.
3. Keep your sternum raised up to the ceiling.
4. Control the negative and repeat.

Pro-Tip: Your lower body can be strict and pointed or you can cross your legs. Play around with it and see what's comfortable. 

CUES
- Squeeze Your Biceps 
- Chest is Pointing Up Towards the Bar

Chin Up

GOAL
Build up your pressing strength through proper positioning and high volume

DETAILS
1. Set hands right outside of shoulders on the dumbbell rack, couch or bench. 
2. Get in a tight plank position. No sagging your stomach or arching your lower back excessively.
2. Feet together, butt squeezed, ribs tucked and as you descend down into the push up squeeze your shoulder blades back. 
3. At the top of the rep, push away with your shoulder blades to get more movement in your serratus/scapula. 

Pro-Tip: #1 mistake is your elbow position. If your elbows track out, that's a no no. If you lose the Right Triangle in your elbow that's a no no. 

If that happens, it's because you're pressing "too high." Step closer to the bar or bench and touch the bar to below your sports bra with the elbows close to your rib cage. 

CUES
- Plank Position
- Squeeze the Shoulder Blades Back
- Right Triangle
- Bar/Bench Below Nips

Incline Push Ups

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

Air Squat

Photoshoot Fresh Deplete Circuit

GOAL
Loading the hips and legs while maintaining and more upright chest for less back strain and more glute focus
 1. Begin with a bar loaded on the ground. The feet should be set very wide, near the collars. Bend at the hips to grip the bar. The arms should be directly below the shoulders, inside the legs, and you can use a pronated grip, a mixed grip, or hook grip. Relax the shoulders, which in effect lengthens your arms.
2. Take a breath, and then lower your hips, looking forward with your head with your chest up. Drive through the floor, spreading your feet apart, with your weight on the back half of your feet. Extend through the hips and knees.
3. As the bar passes through the knees, lean back and drive the hips into the bar, pulling your shoulder blades together.
4. Return the weight to the ground by bending at the hips and controlling the weight on the way down

CUES
- Spread the Earth with Your Feet
- Squeeze Glutes
- Retract Spine
- Brace Abs

Sumo Deadlift

GOAL
Lower back, ab and hamstring dominator 

DETAILS
1. Stand with your feet shoulder width apart.
2. Holding two dumbbells by your sides, bend at the hips, keeping your knees soft and feet planted on the floor.
3. With arms straight, reach toward the space between your feet as far as you feel comfortable without rounding through your lower back or losing the feeling of having your feet planted into the floor.
4. To stand, press the floor away.

CUES
- Flat Back 
- Reach Hips Back
- Brace Abs

Dumbbell Stiff Leg Deadlifts

GOAL
Lower back health which is key to life, lifting, good sex, and getting old #ExtensionsForLifeExtension

DETAILS
1. Hinge at the hip and give everyone that million dollar view they don't deserve. 
2. Hang all the way down and initiate the movement by squeezing your glutes.
3. Squeeze your butt and hamstring and raise to be in line with your legs.
4. Hold for a second at the top and slowly lower all the way down. Repeat. 
5. Drop the weight and burn out with bodyweight. 

Pro-Tip: If you walk into the gym and your back hurts, hang off the end of this and wiggle that spine #SideToSide. Hang at the bottom and warm up by just extending a few inches up then coming back down to a relaxed position. Do a set of 30 and feel those lower lumbar say "hayyyy gurrrrl." 

CUES
- Squeeze Yo Ass
- Hinge At the Hip
- Tuck Your Ribs

Weighted Back Extension

GOAL
One of my favorite lower ab exercises - use that mind muscle connection to tuck your pelvis and contract the lower abs

1. Lie down on a decline bench with your legs fully extended and arms to the side of your torso with the palms on the floor. Your arms should be stationary for the entire exercise.
2. Move your legs up so that your thighs are perpendicular to the floor and feet are together. This is the starting position.
3. While inhaling, move your legs towards the torso as you roll your pelvis backwards and you raise your hips off the floor. 
4. Hold the contraction for a second and move your legs back to the starting position while exhaling.

CUES
- Crunch Abs into Belly Button 
- Knees Up to Ceiling

Decline Reverse Crunch

GOAL
Anti-cankle life - I got thick ankles so I need to do extra. 

DETAILS
1. Stand tall with appropriate weight.
2. Hang heels on edge of platform. 
3. Begin by fully stretching the heel down.
4. Pause. Squeeze calves up to raise on tippy toes. 
5. Slowly lower to full stretch. Repeat. 
6. Do pulse reps to hit failure. 

CUES
- Full Stretch
- Exhale on Up

Standing Calf Raise

Leg Smasher 💪🏼

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

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

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.

Lower Body Blaster 💥

I died a little but feeling great🙌🏼

Bekki

Thiccc Leg Day! 😝

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

Yvoone Tia

Leg Day Baby!

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 💪🏼

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

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 Smasher 💪🏼

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