Name: Playbook - Nick G - Legs Glutes Focused
Uploaded: 2023-05-09T22:14:25.199Z
Duration: 80 min
Description: Legs Glutes Focused

cassandra

-Position yourself on your knees with your hands shoulder-width apart
-Exhale and raise one leg, kicking it back out behind you without allowing your torso to change its angle or body to rotate.

Straight Leg Kickback

-Place your forearms on the padding
-Press your foot against the footplate
-Engage your core, flatten your lower back, and squeeze the glute as you press through your heel

Glute machine kickback

- Step one leg back behind the other leg
- Bring your knee down until it reaches 90 degrees
- Push through your front leg to bring your back leg forward to starting position
- Every step back should alternate behind the other leg and straight back
- Complete desired reps then repeat on the opposite side

Inside N Out reverse lunge

Glute Machine Kickback/In n Out Reverse Lunges

- Bring your heels towards your glutes
- Lower with a slow controlled motion
- Focus on engaging your hamstrings

Lying hamstring leg curls

- Begin with back supported and weight on your hips
- Bend knees to 90 degrees
- Raise hips towards the ceiling and engage glutes

Weighted hip trusts

- Adjust fit on calf raise machine 
- Stand up onto your toes activating your calf muscles
- Lower slowly stretching the calf muscles

Machine standing calf raise

- Begin with feet wide and toes slightly pointed out
- Press hips back and lower down until knees are 90 degrees

Sumo squats (bodyweight)

Calf Raises/Sumo Squats

Legs Glutes Focused

clark

Shoulders/Chest/Triceps

Данила Олимпиев

Nick

Leg Day

This is the very first structure I’ve had from an outside source…I haven’t wanted to commit to a full time trainer but came across this app..I just completed my first workout and I am impressed beyond words…it’s so perfect for me because it’s really simple and very easy to navigate…yet highly effective…I am so excited!! Thank you 🙏 🙌

Legs Glutes Focused

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