Name: Playbook - Morgan Olson - W4/D1 Squat Dom Legs
Uploaded: 2024-01-21T02:10:11.634Z
Duration: 85 min
Description: W4/D1 Squat Dom Legs

☠️ in leg day but it was great!🔥💪🏻

Louis

My knees don’t like squats very much but unfortunately don’t mind Bulgarian split squats 😭

I’m ready to not be able to walk in a couple days lol.

Ashley

Need alternatives for each machine exercise

Was not feeling the best today emotionally and mentally. This helped me not be so in my head and releasing

Naïka Champaïgne

Katie

That air dyne 🥵 legs are shaking 🫨 🔥

Ayla

Was a killer on a hot day with the AC not working 💯 but I killed it and feel awesome! Legs 🦵 be growing!!

Nicole

In all honesty, I did not enjoy this workout. 😂 It was HARD. But I pushed myself and even PRd some moves. Huge win? I didn’t feel unbalanced once during Bulgarian split squats. That’s a massive win.

August

Mena

Dani

Absolutely blasted legs today after coming back from the challenge!

Mads

Claire

All the muscles - calves + abs at the end. Love it! Finally seeing them leg gainz 🦵

Going to have to use the handrail when using the stairs the next couple days 😬🔥

Jess

Cuz leg day isn’t bad enough, you gotta throw in the air dyne 😂 😥

Trying to kill us with that air dyne ☠️ 🔥

I needed that air dyne at the end…great way to end a good workout

Julia

Got that blood flowing. Need a recovery nap now 😝 💀

the ending 😮‍💨😮‍💨😮‍💨

Ki’Anna

Sharon Braddock

Alejandra

Heather

Amber Lawrence

I had a hard time walking down the stairs at the gym after this one! Love it!

tiffany

Joyce

Taylor

Cat 🤙🏾

Maddie

Woof. Anyways my gym doesn’t have an airdyne

Hannah

Hilary Lemelin

I need to strengthen my outer quad, my inter quads are diesel but my outer doesn’t match up

Mila

Back squat -  work to 5rm 
Smith machine sumo squat  3 x 15, 12,12
Db Bulgarian split squat  3 x 10 

Weighted Sissy squats into bodyweight  4 x 8 + 5
Seated calf raise  4 x 10 

Momomuscle ab circuit:
Wrist to knee crunch  3 x 10 
Lying leg lift  3 x 10 
Ankle biters  3 x 20 
Russian twists (but punch towards ground)  3 x 20 

Air dyne  8 x 20 sec. max effort

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  ( work to 5rm )

GOAL
Hamer those glutes, hamstrings and inner thighs, yum.

DETAILS
1. Set bar to shoulder height.
2. Position hands thumb distance away from where the rough meets the smooth on the barbell.
3. Squeeze shoulders back and get a proud chest.
4. Walk feet forward to be wide and toes slightly out.
5. Unrack.
6. Brace abs, arch back and push your hips back as you lower slow.
7. Squeeze your butt to stand.

CUES - Flat Back
- Brace Abs
- Hips Back

Smith Machine Sumo Squat

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 and chest is upright.
5. Knee pushes out. It is not inside your ankle/hip. No knee problems on my watch, only booty buildin.
6. Ascend up with an upright chest and tucked ribs.

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

Dumbbell Bulgarian Split Squat

GOAL
Quad incineration. Do weighted then drop set to bodyweight 

DETAILS
1. Standing upright, with feet at shoulder width and toes flexed up.
2. Hold a plate in front of you, slowly lower by pushing your hips back. 
3. Keep your chest as upright as possible, hold for a second.
4. Squeeze your quads to stand.
5. Stay slightly leaned back and squeeze quads and butt at top.

CUES - Proud Chest
- Exhale as You Stand

Weighted Sissy Squats   (8 + 5 at bodyweight)

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

Superset

Non-stop. Ultimate blood flow to abs for that 6-pack abs.

GOAL
6-pack body weight edition, just make sure to crunch your abs and not sit up with your neck #ProTips

DETAILS
1. Lay on your back with your knees bent.
2. Begin my crunching your abs into your spine with your wrists dragging up your quads.
3. Crunch up to raise your wrists up to the knees.
4. Move slow and work from the abs not momentum.

Wrist to Knees

GOAL
Lower ab shredder - lift with the abs, not the hips 

DETAILS
1. Lay with your legs straight up, point your toes like a ballerina and glue your lower back to the floor.
2. Keeping your arms straight by your sides, or under your hips, slowly lower your legs to the floor until your lower back begins to arch. 
3. Mind muscle connect to your abs and crunch your abs to return to the starting position.

CUES
- Hollow Rock 
- Crunch Abs into Spine

Lying Leg Lifts

GOAL
Get those V-line obliques by looking like a weirdo #WorthIt

DETAILS
1. Lay on your back. 
2. Bend your knees and place heels far enough where you have a good range of motion on the movement.
3. Crunch your abs into your spine and slightly elevate the shoulders off the ground.
4. Straighten out your arms and begin by touching your ankle with one arm. 
5. Move slow and intentionally aim to contract the obliques. 
6. Repeat on the other side.

Ankle Biters

GOAL
V-lines baby 
 DETAILS
1. On your butt, bend your legs at the knees.
2. Get a proud upright chest. 
3. Twist your torso and punch through with the fist.
4. Hold the contraction for a second and move back to the starting position while breathing out. Repeat on the other sides.

CUES - Proud Chest
- Squeeze Abs
- Exhale on the Punch

Torso Twist

MoMo[Muscle] Ab Burner

GOAL
Calorie burner
 
DETAILS 
1. Push and pull with your shoulder blades. 
2. Brace your abs and push max effort.

CUES
- Welcome Death

Air Dyne

W4/D1 Squat Dom Legs

Restarting The Legend has me so excited! Kicking it off with leg day is sooo tough though!

Solid workout. I put some alternatives in because equipment was either not available or not an option.
But this felt like HIIT along with weightlifting due to the stagger of workouts & I loved it

Kelsey

W1/D1 Legs | Rack Pull

Pull! Can’t wait to get a bigger Dorito back!

This work out was intense covered in sweat but it was worth it

Rane

W1/D2 Legendary Pull 🔥

Building more and more confidence on bench press is just as good a feeling as a PR!

W1/D3 Legendary Push | Bench

I loved this workout, it was a good burn!

Jazz

W1/D4 Full Body Demolition 🤺

Continuing to hit my goal for the year, 185# Back Squat for 3 reps!! I love the push the The Legend gives.

W2/D1 Legs | Back Squat

Yo! This was a great pull day!🔥💪🏻

W2/D2 Epic Pull Day 🥊

Getting better with bench press every time! Loving seeing the weight go up!

W2/D3 Push | Bench 🔥

Full body on a Friday?! Why not!🔥💪🏻

My triceps were on fire by the end of that superset lol 🥵

Angie

W2/D4 Full Body Burn 🔥

Thought this was gonna be an easy one my arms were DEAD by the time I got to the heavy bag! Shheeessshhh

W4/D1 Squat Dom Legs

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