Name: Playbook - Morgan Olson - Leg Thrasher ⚡️
Uploaded: 2024-01-21T02:10:12.257Z
Duration: 70 min
Description: Leg Thrasher ⚡️

Yup they jello or more like sugar water 🥵 this is gonna hurt tomorrow.

Salsa

Annamaria

Daisha

Nicole

Perfect way to start a Monday. It’s the short and sweet leg days for me 💥

Mads

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
Give it a pause and watch those legs turn to jell-o

DETAILS
1. Get a strong front rack position. 
2. Elbows forward, bar resting on SHOULDERS, with finger tips on bar. 
3. Big big breath in the abs. Push the abs out. 
4. Lower slowly into a squat. 
5. Find the pins set at appropriate height where you’re in a safe bottom of squat. 
6. Rest for 1-3 seconds (don’t rush it)
7. Keep back and core tight. 
8. Drive up with the elbows and legs. 

CUES
- Proud Chest
- Elbows Up
- Brace Abs 
- Keep Back Tight
- Let Bar Rest on Tallons of Fingertips

Pin Front Squat

GOAL
Ultimate glute builder without loading the spine 

DETAILS
1. Begin seated on the ground with a bench directly behind you. Have a loaded barbell over your legs. Having a pad on the bar can greatly reduce the discomfort caused by this exercise.
2. Roll the bar so that it is directly above your hips, and lean back against the bench so that your shoulder blades are near the top of it.
3. Begin the movement by squeezing your butt. 
4. Push through your heels and tuck your pelvis. Focus more on glute activation and tucking the pelvis rather than how high you can push the bar. 
5. Slowly lower by pushing the hips down and repeat. 

CUES
- Initiate from Glutes
- Tuck Pelvis

Barbell Glute Bridge

GOAL
Wider stance for more side glutes

DETAILS
1. Begin seated on the ground with a bench directly behind you. Have a loaded barbell over your legs. Having a pad on the bar can greatly reduce the discomfort caused by this exercise.
2. Roll the bar so that it is directly above your hips, and lean back against the bench so that your shoulder blades are near the top of it.
3. Walk feet out wide with toes pointed 45 degrees out. Begin the movement by squeezing your butt. 
4. Push through your heels and tuck your pelvis. Focus more on glute activation and tucking the pelvis rather than how high you can push the bar. 
5. Slowly lower by pushing the hips down and repeat. 

CUES
- Initiate from Glutes
- Tuck Pelvis

Wide Stance Barbell Glute Bridge

GOAL
Side booty baby 

DETAILS
1. I start sitting back on the chair, then sitting upright, then leaning forward.
2. It’s almost a sort of dropset. 
3. Squeeze from side butt. 

CUES
- Squeeze from Butt
- Tall Chest

Abduction Machine

GOAL
Inner thighs to squeeze watermelons (and pelvic health)

DETAILS
1. Sitting in an upright position with your back against the pad 
2. Pull your legs together as you squeeze the pads inward
3. Once the pads touch, slowly return to starting position

CUES
- Squeeze Slow + Control 
- Don’t Pull a Groin

Adductor machine

Pelvic Accessories

Leg Thrasher ⚡️

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

Abby

Legs Demolition

Chasity

Rayssa

Posterior Chain Demolition

Lindsay

Christian

Maurice

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

Leg Thrasher ⚡️

Community

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