Name: Playbook - Morgan Olson - W1/D2 Leg Killer 😈
Uploaded: 2024-01-21T02:10:11.418Z
Duration: 45 min
Description: W1/D2 Leg Killer 😈

Kait

Ellie

Cristen

Jenna

Christina

It was great! Thank you! Trying to lose some fat. I let myself go but got some extra motivation from you. Thank you 💪🏽

Bianca

Haeley

Heather Mangus

Mila Medina

Probably should not had done this with it 110° out but I pushed through. Just took my time 🥵 killer work out. My glutes are on fire

Jessica

Kristina

Laura

Hollie

Loved it! Definitely felt the booty burn!

Kristen

Olivia

I don’t know why I thought this wouldn’t totally kick my ass but it totally did lol

Miranda

It was great amazing home workout for when you don't have weights but basic workout items.

Raine

Katie

Maddie

Awesome! 🔥 I used the PEP Speed Training Bands, maybe you would like them too 😊

Nika Zethner

Thanks this workout was done at home while doing homework with the kids. Managed to get a workout done because of this platform.

Shannon

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

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
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

Mini Booty Builder 🍑

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

GOAL
V important: release the tension at the bottom by resting on your back knee for 1 full second and keeping your chest over your knee. 

DETAILS
1. Start with one knee on the floor and lean your chest over your knee.
2. Starting with your hips and knees bent at 90 degrees and feet shoulder width apart. 
3. Press the floor away and stand straight up, keeping your feet in place.
4. Complete reps on one side. Then repeat on the other. 

CUES
- Chest Over Knee
- Brace Abs
- Mind-Muscle Connect

Split Lunge

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

Jumping Squats

Warm Up

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 🍑🔥

TABATA Means 20 sec on 10 sec off. 

Example: 
20 sec High Knee Sprinter  
10 sec Rest 
20 sec Half Burpees
10 sec Rest 
20 sec High Knee Sprinters 
Etc...   

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
Half the burpee, half the suck #cardiofatburner 

DETAILS GOAL
1. Bend over and reach the hands to the ground.
2. Jump the feet back into a plank position.
3. Return to a standing position with feet under your hips.
4. Jump up and clap overhead. Step in, if jumping is too challenging. 
5. Repeat until sweat turns into blood

Pro-tip: Burpees are extremely mentally challenging. You will hit mind failure before you hit muscle failure, so zone in and kill this shit. 

CUES
- Feet Replace Hands
- Quick Jumpe in
- Breathe with a Rhythm

Half Burpee

TABATA Finisher Sprints and Half Burpees

W1/D2 Leg Killer 😈

Kelly

W1/D1 Upper Body Blast 🔥

Kayla Jones

W1/D3 Upper Body Pump ✊🏼

Love this one!!!!🔥🔥🔥🔥🔥🔥❤️

Thank you so much! Your workouts are exactly what I was looking for. I appreciate you so much

W1/D2 Leg Killer 😈

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