Name: Playbook - Nick Pags - THE LEG GAUNTLET 🔥👏🏼
Uploaded: 2021-01-18T11:46:58.117Z
Duration: 90 min
Description: THE LEG GAUNTLET 🔥👏🏼

OK FAM, THIS LEG GAUNTLET IS NO JOKE.

if you’ve been needing that little extra something something during your leg days well...

IT’S HERE.

It’s crazy what we can accomplish with a little amount of equipment and it goes to show that there’s no excuse as to why your leg days can’t be SAVAGE.

Today we’re utilizing a lot of functional movements with a lot of band work as well. The goal is emphasizing that SQUEEZE, especially in your glutes. 

DO YOU HAVE WHAT IT TAKES TO GO UP AGAINST THE GAUNTLET??

NOW LESSGOO. 🔥

- you want to make a soft landing

- brace your core on each rep

- explode off that back foot (really exaggerate it and be intentional.)

- keep your arms bent and again, exaggerate that opposite arm when you bring it forward.

- make sure you do this for EACH leg.

ISO: Single Leg Jumps

- grab a challenging band or if you don’t have a band, use your body weight.

- keep your core tight throughout the whole movement, remembering to BREATHE. 

- focus on SPEED, move those arms as fast as your moving your legs. 

- a mental cue that helps me is saying “in, out, in out, in out...”

Banded “Icky Shuffle”

- grab a band or if you don’t have any you can use a hip adductor machine.

- keep your core nice and tight, focusing on the breathe.

- bring the knees slightly in with control (don’t go too fast.)

- push the knees out focusing on squeezing your adductors/glutes (really be intentional with this.)

- slow and controlled is the name of the game!

Banded Glute Activation

- start flat on the ground with your legs on an elevated surface (bench)

- raise your hips into a glute bridge (focus on keeping tension on those glutes)

- slowly raise one leg out at a time while still remembering to squeeze and keep tension on your glutes

- alternate legs for 12 total reps

ISO: Elevated Glute Raise

- brace your core and maintain that tension throughout the set. 

- bend your knees SLIGHTLY. Try not to let that knee go over your toe with the leg that is stabilizing you.

- make your glutes do all the work. 

- start the motion with squeezing your glute hard and pausing once you extend your leg.

Glute “Slide-Backs”

- keep the core TIGHT

- slight bend in the knees

- slide and extend your leg across the bench and focus on SQUEEZING your glute at the bottom. 

- this movement should be slow and controlled. QUALITY > QUANTITY

Lateral Glute “Slides”

- stand in the center of the hex bar with your feet hip width apart.

- bend at your hips and knees as you grab the handles.

- keeping your back flat and chest up, drive your heels through the ground as you stand straight up. 

- keep your core tight, your lats locked in and PULL.

Hex Bar Deadlift

- lie on your side with your bottom hand or forearm on the ground underneath your shoulder

- position your foot on an elevated surface (use a bench) 

- the leg that isn’t on the bench should be curled in (similar to a hamstring curl but kept at 90 degrees (SQUEEZE IT.)

- focus on squeezing that leg that’s not on the bench and squeezing your abs.

THEN SWITCH

Elevated Side Plank w/ ISO Hold

- keep your core tight.

- squeeze your glutes throughout the WHOLE movement.

- with as much control as possible, start your decent to the floor. you should feel a BURN in your glutes and your hamstrings.

- if you can’t raise yourself back up, do 6 reps from the starting position until you hit the floor and repeat

Glute Ham Raise

- note, we want to start heavy on these and we will work our way down to a lighter weight.

- we also want to keep our repetitions HIGH, I would shoot for getting no less than 8-10 reps on the weight you choose.

- after you perform a set, lower or “drop” the weight and GO AGAIN. keep dropping the weight and pumping out the reps and you will FEEL THIS ONE. 

- push through those hells and keep tension on those squads!

Leg Press Drop Set

THE LEG GAUNTLET 🔥👏🏼

Honey Nehal

Quick and efficient!

Will you upload new ones?💪🏻

Beni

HAPPY HUMP DAY 😏💪🏼

Man!!! This was a beast🔥

Hope that you will upload new ones💪🏻

FULL BODY HOTEL WORKOUT 😵😏

LEGS AND CORE ON FIRE 💪🔥

THE CHEST TEST 💪🔥🔥

HOTEL HUSTLE

Skye

Elissa

Michael Gold

HIIT IT HARD

One of my favorite leg workouts! Thank you

Sophia

I think my legs are doing a Hulk smash thing in every step I make...! Great workout 💪🏻✌🏻

THE LEG GAUNTLET 🔥👏🏼

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