Name: Playbook - Samantha Skolkin - 1.5 hr Gym AMRAP Leg Day 😱 🔥
Uploaded: 2021-11-17T13:02:40.811Z
Duration: 90 min
Description: 1.5 hr Gym AMRAP Leg Day 😱 🔥

Marcela

This workout may have you sitting in between sets! We want our legs to GROW so this is how!

An AMRAP means as many reps as possible. At the last set of each exercise, you’re going to be focusing on repping out!!!! If you need to lower the weights by a little, that’s okay!

Warm up and do a lot of light sets before your first working set!

Let’s go!!!!! Let me know how you like it 🔥

- 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

Start by adjusting the hook/clip and position the belt above your hips. 

Attach the hook/clip directly beneath you to the attachment on the machine

Stand up & set up your stance about shoulder width apart (the safety lever will automatically release when you stand up) Pull the safety bar back towards you as you lower the bar

Sit back deep into the squat, driving your hips back and bending at the knees at the same time. Go to parallel or below. 

Drive explosively through the heels, aiming to accelerate the weight as fast as possible like you’re trying to jump out of the bottom of the lift. Use as little assistance from your arms as possible!

Tip: Taking a wider stance will work more of your posterior chain and a more narrow stance will be more quad dominant.

Machine/My Gym Version Belt squat

- Begin with dumbbells in each hand and feet hip width
- Press hips back and lower dumbbells down until mid shins
- Lift back up to standing and press hips forward

DB RDL

- Support upper back on a bench and the barbell or belt across your hips
- With both knees bent to 90 degrees 
- Lower your glutes to the floor and press back up to starting

Machine/Barbell hip thrusts

- Sitting in an upright position with your back against the pad 
- Pull your legs together as you squeeze the pads inward
- Once the pads touch, slowly return to starting position

Adductor machine

1.5 hr Gym AMRAP Leg Day 😱 🔥

1 HOUR BACK ATTACK🥵

Vanessa

Heather

Christina

1.5 hr Glute & Ham Workout GYM!

Sekela

Arms are dead 😂 well worth it 💪🏻

Courtney Hawkins

1 hr Delt & Tri GYM workout 🔥

Crushed it. I enjoy your workouts so far.

Had to do this workout at home but still got a great pump

Nikki

Maribelle

45 min GYM Shoulder Workout

Chris

1 hr GYM Delts & Tris Workout

Dawn Ralston

Great quad workout, liked high rep range. My quads were pumped!!

Irma Silvas

1.5 hr Quad Focused Leg Day! 🦵

Michelle

Awesome workout. Finally back in the gym full-time and it kicked my ass - in a good way!!! Looking forward to another workout tomorrow 🥰💪🏻

1.5 hr Gym AMRAP Leg Day 😱 🔥

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