Name: Playbook - Morgan Olson - Lower Body Builder 🔥
Uploaded: 2024-01-21T02:10:12.042Z
Duration: 75 min
Description: Lower Body Builder 🔥

Lashea Charleville

Kali

Anna

Lower body feeling solid 🪨 🦵🏽 🔥

Annamaria

Amber Lawrence

Cassie

Oye vey. Good to back on the Fighter 🥊

Nicole

GOAL
Side booty for...welp side booty and the healthiest knees since you were a newborn 

DETAILS
1. Place a band above your knees. 
2. Stand upright with a proud chest and slightly hinge over by pushing the hip back a few inches.
3. Begin by squeezing one leg out to the side.
4. Slowly initiate the movement by squeezing, not swinging.
5. Lower slow and repeat. 
6. Switch sides. 

Note: sometimes the stable leg gets tired, it’s okay, we’re also working your ability or stabilize and resist tension. 

CUES
- Mind Muscle Connect
- Initiate from Glute
- Slow & Controlled

Banded Glute Abduction

GOAL
Uneven glutes can cause a plethora of problems including back or knee pain. Straighten those glutes unilaterally for the healthiest thing since celery juice 
 DETAILS
1. Lying on a bench or your back, bend at the knees, and plant your feet into the floor.
2. Pigeon the non-working leg on your other one.
3. Press through with the working leg by squeezing your glutes to raise the hips to neutral.
4. Focus on squeezing your butt hard, not just how high you can get your lower back.

CUES - Squeeze from Butt
- Slow & Controlled

Single Leg Glute Bridge

GOAL
Strengthen your external rotators for healthy knees, lower back and butt 

DETAILS
1. Lying on your back, bend at the knees, and press the bottom your feet together.
2. Drive your knees toward the floor.
3. Press into the floor with your feet to raise your hips, and squeeze your glutes at the top of the movement.
4. As you press, exhale gently to engage your abs, putting less pressure on your lower back.

CUES
- Squeeze from Glutes
- Tuck Your Pelvis & Chin 
- Push Knees Out

Frog Pumps

Glute 🔥🔥🔥

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 sit on the box. Keep abs braced and get rid of the momentum. 
5. Stand and squeeze butt. 

CUES
- Proud Chest
- Brace Abs
- Knees Out

Box Squat

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
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
Leg and ab killer 
 1. Hold a dumbbell at chest height, 1-2' away from your body.
1. Stand tall, shoulders relaxed and contract your abdominals.
2. To down, bend your knees and let your hips follow, maintaining even pressure throughout your foot.
3. Maintain a tall posture the entire time.
4. To stand, think about pressing the floor away.

CUES
- Flat Back 
- Reach Hips Back
- Brace Abs 
- Proud Chest

Goblet Squat

Leg Pump Superset

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

DETAILS
1. Sit 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

Seated Calf Raise

GOAL
Death. Jk…power, fat burning cardio + you may or may not see the light #Ouch

DETAILS
1. Grab the handles of the ski erg and set resistance dial between 7-10. 
2. Start your stokes by using your hips and legs to drive the power. 
3. First position squat position, get on toes, tall reach.  
4. Second, drive down into a squat with a follow from your arms. 
5. Focus on using the hips. 
6. Drive up, throw your hips back and down and follow with arms. 

Swap for row erg, air dyne or sprints if your gym doesn’t have this. 

CUES
- Breathe
- Strong Core
- Tip Toes 
- Leg Drive

Ski Erg

Lower Body Builder 🔥

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

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! 😝

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 💪🏼

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

Lower Body Builder 🔥

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