Name: Playbook - Rachel Nicole - Legs + Glutes [strength + accessory work]
Uploaded: 2023-01-07T13:57:37.644Z
Duration: 60 min
Description: Legs + Glutes [strength + accessory work]

Description:
A glute growing sesh that will leave you walking a little slower. A combination of some of my favorite glute growing exercises. 

Suggestions:
Slow and steady today. Use intentional movement with an engaged core and proper form. Longer rests given between sets. 
For unilateral movements perform the rep range for both sides each time.

TRX Lateral Leg Raise

- Sit in a hamstring curl machine adjusted to you
- Curl the weight with your hamstrings slow and controlled
- Pause at the bottom
- Slowly return to staring position

Seated Hamstring Curl

- Hold the dumbbell at chest height
- Push your hips back and keep your chest up as you come down 
- Reach parallel and push through your heels to come up

Dumbbell Goblet Squat

- 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 
- Complete desired reps then repeat on the opposite side

DB Curtsy lunge

- Begin with dumbbell in each hand and feet hip width
- Lower dumbbells to the ground, press hips back while keeping a slightly bent knee
- Stand straight back up pressing hips forward

Dumbbell deadlifts

Smith Machine Split Squats

If you do not have a TRX you can perform this variation or simply lean against a wall and perform the lateral leg raise.

-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

Modification Options

Legs + Glutes [strength + accessory work]

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

Accessory Leg Sesh

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

Legs + Glutes [strength + accessory work]

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