Name: Playbook - Rachel Nicole - Accessory Leg Sesh
Uploaded: 2023-01-07T13:57:37.625Z
Duration: 50 min
Description: Accessory Leg Sesh

Description:
This killer accessor leg sesh will help + strengthen the smaller supporting muscles to help build overall strength in the legs and glutes. NEVER underestimate a good accessory leg sesh. 

Suggestions:
 *Add dumbbells if you want to increase the challenge of the split squats. 

*Dumbbells can replace Kettlebells for walking lunges.

*If you don’t have access to a TRX you could modify by leaning against a wall or poll for support or using the motivation exercise provided at the end of the workout that is JUST as challenging. 

*For unilateral/one sided exercises, complete both sides.

- Adjust leg extension machine to fit
- Select weight
- Extend your legs
- Release your legs back to starting position

Seated leg extension

-Start at max weight until failure and then continue to drop the right until you run out. 
-Limit your breaks between reps as much as possible to truly fatigue the muscle.

Seated leg extension [Drop Set]

Seated Leg Abductors

- Get into position and place the bottom of your foot on the handle
- Push back and up with your foot and extending your leg upwards
- Lower your leg back down
- Complete desired reps then repeat on the opposite side

Cable Glute Kickback

Superset between both exercises for allotted rep range for 3 rounds. 

For unilateral movements be sure to complete both sides.

*to make this more challenge add dumbbells to your split squats.

- Stand in a wide toed out stance 
- Hold a heavy dumbbell between your legs in front of you
- Lower into a squat, touch dumbbell to the ground
- Stand up to full extension

Dumbbell sumo squat

- Stand in a staggered stance 
- Keep your chest up
- Lower until both legs are at about 90 degrees
- Extend your legs to return to the initial position
-Repeat for allotted rep range 
-Complete on opposite side/leg

Split Squats (bodyweight)

Superset

TRX Lateral Leg Raise

- Keep your chest up holding two kettlebells by your sides
- Step forward and bring your back knee down until both legs are at about 90 degrees 
- Step forward and repeat

Kettlebell walking lunges

Modified options for exercises found in this workout.

-Start in side plank position with bottom leg bent 90 degreed for support on the ground. 
-Keeping your top leg straight and foot flexed [toes toward shin] slowly raise your leg up towards the ceiling and back down with a controlled motion for one repetition. 
-Keep your core engaged through the movement.

Side Kneeling Leg Lift

Modifications

Accessory Leg Sesh

Yohana Lara

Jessica

Do we go up in weight for each set? 
Also move/machines to improvise is we don’t have the ones shown as you are doing :) 
Otherwise a kickass workout and guide so far!

Legs + Glutes

Lauren McNaughton

I loved this workout! My glutes are definitely going to feel that tomorrow.

Angie

I love this workout! Been awhile since being in the gym and this one burned!

Jodi

Glute Builder

My lower body feels bullied. 😂😂 Wow. This was terrible but so good!

Wow!!! Just wow! I blame you if I can’t walk tomorrow 👀

Legs For Days

Endurance Day

Lower Body Circuit

Booty Burn 🔥Lift

Lean Leg Day!👊🏼

Morgan

Strength Day

Not sure I’m going to be able to walk tomorrow! 🔥

Accessory Leg Sesh

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