Name: Playbook - Rachel Nicole - Legs For Days
Uploaded: 2023-01-07T13:57:37.316Z
Duration: 60 min
Description: Legs For Days

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

Angie

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

Description:
A lower body gym sesh that will help you build strength and tone your legs + glutes. Warning: you may walk like a baby giraffe after this one!

Equipment Needed:
Barbell and/or Squat Rack 
Kettle Bell 
Cable Machine  
TRX 


Notes: 
For unilateral movements complete one side then the next before moving to next exercise. 

Suggestions:
Remember that form > weight. Please lift safely and use a spot when needed. 
*modify to side plank leg raise if no TRX [see modification videos added to this workout!]
*modify to bench hip thrusts with barbell if no access to hip thrust machine.

- Begin with bar positioned on your upper back
- Brace your midline and keep your chest up
- Eyes forward as you lower, sitting back and down
- Reach parallel and push through your heels to come back up

Barbell Back Squat

- Place the bar just above your feet
- Engage your lats
- Pull the bar up with neutral spine 
- Reach full extension keeping your upper body tight

Conventional deadlift

- Stand with feet shoulder width apart, heels elevated and barbell loaded in front grip
- Lower in to the bottom of a squat pushing your hips back and down
- Stand up out of squat to full hip extension keeping your chest up
- Your knees should be inline with your toes

Heels Elevated Front Squat

Cable Glute Kickbacks
KB Squats 

Superset for 3 rounds 
*can modify donkey kicks if needed for kickbacks

- Stand holding a kettlebell close to your chest             
- Flex at the knees and push your hips back as you come down 
- Keep your chest up throughout the movement
- Pause at parallel and extend your legs to come back up

Kettlebell Goblet Squat

- 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 1

Hip Press Machine
TRX Lateral Leg Raises 

Superset for 3 rounds 

*modify barbell or DB Hip press if needed
*modify to Side Plank Leg Raise if no access to TRX [see modification demo vid

- Place your upper back on the edge of the machine
- Bring your hips up engaging your glutes and pushing through the heels

Machine hip thrusts

TRX Lateral Leg Raise

Superset 2

modifications to consider depending on equipment availability or physical ability

-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 For Days

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 For Days

Community

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