Name: Playbook - Morgan Olson - Thiccc Leg Day! 😝
Uploaded: 2024-01-21T02:10:11.897Z
Duration: 90 min
Description: Thiccc Leg Day! 😝

Alaina Loguidice

I died a little but feeling great🙌🏼

Bekki

Katherine

Really well rounded, sweat inducing leg day

Samantha

Love the combo of barbell squats and deadlifts!

Maurice

Lois McGuthrie

Got stuck and felt unstable on single leg squats. First workout on the program so hoping that improves.

Elizabeth Scott

GOAL
Side booty means a healthy lower back, knees and well a bigger side booty 

DETAILS
1. Start on all fours - knees and hands on the floor - with your core engaged and back flat.
2. Raise one knee out to the side (like a dog peeing on a fire hydrant).
3. Only go as far as you can without rotating at the hips or spine.

Reps are per leg. 

CUES
- Squeeze from Hip
- Don’t Hike the Hip 
- Control & Slow

Banded Fire Hydrant

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

GOAL
No this isn’t a Bubba Gump entree, rather a great exercise to rehab and prehab your glutes & knees

DETAILS
1. Lay on your side with your knees bent. 
2. Push knees in front of you.
3. Place a band above your knees. 
4. Stack your top hip over the bottom hip. 
5. Keep that position and squeeze from your Glute to open up the knee. 
6. Keep the hip stack and in line the whole time. 

Reps are per side.

CUES 
- Hips Stacked 
- Squeeze from Butt
- Feet Can Stay Together

Banded Clam Shell

Mini Band Booty Builder 2 🍑🔥

GOAL
Switch up the type of squats you do for ultimate results #BeachBodyDotCom

DETAILS
(same set up as airsquat)
1. Start with the barbell resting on the front of your shoulders, it's a shelf you've lifted to create. 
2. Let the bar roll to the talons of your hands. 
3. Elbows up and proud chest.
4. Big breath and push the knees out as your hips and knees descend at the same time.
5. Drive up with elbows high. 

CUES
- Elbows Up
- Big Breath
- Knees Out
- Chest Up

Front Squat

GOAL
Pump those legs with a compound move

DETAILS
1. Feet under hips
2. Show that chest off with your chest up and ribs tucked
3. Knees slightly out. 
4. Squat with weight in heels. Feels like a mix between a deadlift and squat
5. Lower until weights touch the ground if you have big enough plates. If not, go mid shin. 

Pro tip: Don't stand up fully at the top so you keep constant tension on your quad.

CUES
- Up, Down
- Breathe
- Knees Push Slightly Out
- Weight on Heels
- Flat Back

Trap Bar Deadlift

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 and a band just above your knees. 
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. Push your knees out hard the whole time, avoiding the tendency for the band to pull your knees together. 
6. Slowly lower by pushing the hips down and knees out. Repeat. 

CUES
- Initiate from Glutes
- Tuck Pelvis
- Knees Push Out

Banded Barbell Glute Bridge

GOAL
Puts more focus on hamstring and glute, loads your hip joint, and works your shitty coordination and balance #AlsoBooty

DETAILS
1. Stance is hip width apart and your back is turned towards a bench.
2. Reach your back leg on the bench. With the back toe face down, jump the front leg a good distance ahead of you, almost as far as you can reach.
3. Begin by pushing the hips back and down
4. Knee is slightly behind ankle.
5. Knee pushes out. It is not inside your ankle/hip.
6. Ascend up with a titled chest over the knee and the hip remains back. 

CUES
- Step Far Forward for Booty
- Hips Back
- Chest Over Knee
- Knee Out
- Step Closer for Quads
- Feet Shoulder Width Apart

Bulgarian Split Squat

Superset

GOAL
You got back problems? Hip problems? Knee problems? Well I got 99 problems and unilateral movements will solve 98 of them. Only you can fix the problem of not wearing all black. 

DETAILS
1. Start standing in your deadlift set up you religiously memorized. It's pretty much exactly like a deadlift, except one leg is flying in the air like a ballet dancer. 
2. With the weight in front of you, begin by reaching one leg back into the air as you hinge at your hip. 
3. #DJKhaled's major key is to not rotate the hips up, rather keep the hips level. Think there's a glass of water on your lower back, you best not spill it.
4. Keep the knee pushing out, even though I know you're biting your lip just trying not to fall over. 
5. Same principles as the deadlift, keep weight close, chin tucked, hinge at the hip with a flat back. 

CUES
- Flat Back
- Push Hips Back
- Keep Hips Facing Straight Forward
- Balance Bitch
- Weight Close to You

Single Leg RDL

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

TABATA Means 20 sec on 10 sec off. 

Example: 
20 sec High Knee Sprinter  
10 sec Rest 
20 sec Jump Squats  
10 sec Rest 
20 sec High Knee Sprinters 
Ect.....   

Do this for 6 rounds

GOAL
Speed racer x cardio

DETAILS
1. With a tall chest, run in place. 
2. Try to hit a ‘figure-4’ with your legs. 
3. Pull knees up and heels slightly towards butt. 
4. With an open palm, swing your arms from your butt cheek to face cheek. 
5. Swing from your shoulder blades. 
6. Exhale and keep your reaction time quick. 

CUES
- Tall Posture
- Exhale
- Knees Up
- Cheek to Cheek

Running in Place

GOAL
Cardio life, aim for a soft landing. Swap for 1 regular squats with 5 high knees jumping is too much impact per rep. 

DETAILS
1. In squat position, squat with driving the knees out. 
2. Accelerate out of the bottom right of the squat and jump. 
3. Extend knees fully. Squeeze your butt. 
4. Land softly. 
5. Repeat. 

CUES
- Tall Jump
- Soft Landing
- Exhale on Jump

Thiccc Leg Day! 😝

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