Name: Playbook - Morgan Olson - Legs of Steel 🔥
Uploaded: 2022-04-20T01:20:34.642Z
Duration: 55 min
Description: Legs of Steel 🔥

I can hardly lift my legs up over the bench after those curls! 😣😳👏🏼

Fetch

Diana

Saray

Shey

Virginia

Cramping for sure!! Time to stretch and hydrate 🥵

Maurice

I liked this one— sometimes the short ones make me push harder

Ever

The workout was amazing my legs were literally shaking on my way out 😂 
I have a couple of questions! 
1- does this help with hypertrophy? 
2- do i need to train my lifts every week (Squats, deadlifts, bench press, push press) for them to improve?

Sevine

Shaky felt the burn on this one for sure!!!

Ashley

Gaby

Not bad good way to take it easy on leg day with solid form

Jordan

Kaylah Alderete

You weren’t lying about the cramps 😂 them lying leg lifts 💨 💀

Nicole

Ended with my legs in painful bliss 🫠🔥

Leah

Tracey

😈 this one really packed a punch 👊🏽🦵🏽🫡🥵 I’d love more of these short but packed workouts 😍

Annamaria

Harder than first peep! Added some airdyne for extra credit 🔥

By the time I went to the leg press I could barely lift my legs to sit on the machine. 😂

Gabriela

Jordyn

This gassed me! Didn’t have all the time so short + sweet w a bang. 

If you have time + want to add a little cardio on the end.

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
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
Side booty for knee health and welp, side butt

DETAILS
1. Wrap a band above knees. Preferably a fabric band.
2. Begin on your tip toes and push the knees slightly out. 
3. Descend into a mini dip, keeping the chest perfectly upright. 
4. Think of an elevator. 
5. Step forward with one leg and then forward with the next.
6. Repeat. Go forward and backwards. 
7. Reps are total. 

CUES
- Chest Up
- Knees Out
- Tip Toes
- Touch Your Glutes

Monster Walk

GOAL
Look like Frankenstein, booty like JLo

DETAILS
1. With a band above your knees, stand tall and begin the movement by squeezing your glute. 
2. Side walk for an even amount of steps on both sides. 
3. Avoid moving from the quad, instead mind muscle connect and squeeze from your glute. 

CUES
- Proud Chest 
- Squeeze from Glutes

Straight Legged Lateral Walk

U Got This

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

GOAL
Leg pump with wide steps (not longer but wide like a squat)

DETAILS
1. Stand tall shoulders back. 
2. Step one leg forward kinda out width wise. 
3. Lower down slowly keeping chest up and sending hip back slightly. 
4. Lower to where back knees almost touches. 
5. Shin of front leg remains relatively vertical. 
6. Push off front leg to stand with feet together. 
7. Repeat. Reps are total. 

CUES
- Tall Chest 
- Step Wide
- Slow + Controlled

Walking Lunges

U Might Cramp

GOAL
Strengthen your leg drive with minimal spinal fading 

DETAILS
1. Feet position - Put them up high to stretch and work those hamstrings/glutes, or put them lower and closer together to smash those quads. 
2. Begin by pinning your shoulder blades into the pad, getting a proud chest, and setting your feet.
3. Un-rack the weight and lower slowly.
4. Keep the knees driving out slightly. Don't look like Bambi just coming out of the womb.
5. At the bottom, only go low enough where your lower back is still against the back pad.
6. Drive from heels to extend legs and don't lock out the knees fully at the top. We ain't tryna blow a knee.

CUES
- Back Pinned Against the Pad
- Knees Track Out
- Push from Heels

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

Legs of Steel 🔥

Community

More workouts from Morgan Olson

Legs of Steel 🔥

@media (min-width: 768px){.css-1w2y59c-WorkoutComments{display:none;}}Community

More workouts from Morgan Olson

Community