Name: Playbook - Sarah Herse - Cable-Only Legs & Glutes (Shy Girl Workout!)
Uploaded: 2024-03-20T21:08:55.094Z
Duration: 40 min
Description: Cable-Only Legs & Glutes (Shy Girl Workout!)

I love the cable machine and can easily do an entire workout on it without having to bounce around the gym. 

Here is a workout that will hit the legs & glutes. Enjoy!

A. 4 Sets:
A1. Rope Curtsy Lunge x 12 reps/leg
*Rest 30 seconds b/w sets

B. 3 Sets:
B1. V-Bar Squat x 20 reps
B2. Staggered Stance RDL x 15 reps/leg
*Rest 45 seconds b/w sets
(You can use the same v-bar attachment for the RDLs)

C. 4 Sets:
C1. Glute Kickback x 10 reps/leg
*Rest 30 seconds b/w sets

D. 4 Sets:
D1. Pull-Through x 15 reps
*Rest 30 seconds b/w sets

A. 4 Sets:
A1. Rope Curtsy Lunge x 12 reps/leg
*Rest 30 seconds b/w sets

- Holding the cable rope about chest level with both hands straight, step back so there is some tension and the weights are lifted.
- With your left foot straight in front of you, step with your right foot back and to the left. 
- Lower yourself until your back leg touches or is close to the ground. Both of your knees will bend and your legs will be “crossed.” Make sure your left knee is directly over your left ankle. 
- Complete the amount of reps and then repeat on the opposite side

Cable Rope Curtsy Lunges

B. 3 Sets:
B1. V-Bar Squat x 20 reps
B2. Staggered Stance RDL x 15 reps/leg
*Rest 45 seconds b/w sets

- Attach a V Grip to a low pulley cable and select an appropriate weight. 
- Grab the handles with your palms facing each other and hold them at you chest. Stand close to the stack, with your feet shoulder width apart. This is your starting position.
- Slowly lower yourself into a squat, keep your back straight and your knees behind your toes. 
- Return to starting position.
- Repeat for recommended repetitions.

Cable v-bar squat

(15 reps/leg - 30 reps total)
(You can use the same v-bar attachment for the RDLs)

- Stand in front of the cable machine with your feet about hip-width apart. Take a short step backward with one of your feet. The distance between the feet should be about one foot
- Grasp the cable with the opposite arm of the front foot.
- Lean your weight onto the front foot and on the toes of the back foot. Engage your upper back by pinching your shoulder blades together.
- Start the hip hinge movement by pushing your hips back and your upper body hinge forward. 
- Slowly lower forward until you feel a deep stretch in your hamstrings. Pause for a brief second.
- Drive through your feet and push your hips forward to reach full extension to complete the rep.

Staggered stance cable RDL

Circuit 1

C. 4 Sets:
C1. Glute Kickback x 10 reps/leg
*Rest 30 seconds b/w sets

- Set the pulley system to the lowest possible setting and attach the ankle cuff to your ankle.
- Hinge from the waist and bend over so your back is almost parallel to the floor. If you need some additional stability, you can hold on to the cable machine.
- Keep a micro-bend in your planted leg, engage the abs and contract the glute muscles to lift your other leg back, slow and controlled, as far as possible.
- Squeeze the glutes at the top and slowly lower back down to the starting position.
- Repeat on opposite leg

Cable Kickbacks

D. 4 Sets:
D1. Pull-Through x 15 reps
*Rest 30 seconds b/w sets

- Practice cable pull-throughs by starting in a standing position with your back to a cable pulley machine and the handle of the cable between your legs.
- Take a step away from machine so the weight starts to lift off the stack.
- Stand strong with your feet shoulder-width apart and your shoulders down. 
- Hinge at the hips, pushing them back towards the machine. Your spine should be neutral. 
- Then push the hips forwards again to standing. Drive with your glutes and engage your core as you perform the movement. 
- Squeeze your glutes at the top and pause before repeating for the next rep.

Cable pull-through

Cable-Only Legs & Glutes (Shy Girl Workout!)

Jennifer

Marina Wells

Kelly

Summer Bodies: Back & Booty Gym Workout

Brandy

Krystal

Powerful Legs Workout!  (Using a dumbbell & boxes/steps)

Tiffany

Kise

Roxane

Shy Girl Leg Workout - Plates only!

LANA

Donna

Cindy Verreault

Get Glutes like IFBB Bikini Pro Natalie Matthews!

Loved how this hit the glutes and hamstring too!

My Spicy Gym Lower Body Workout

Meant to give five stars. So sorry. Awesome workout

Erin

I started following you and I am finally getting there

Teresa

Summer Bodies: Chest & Shoulder Destroyer

Great workout 🏋️‍♀️ Definitely going to feel that tomorrow!

WBFF Pro Aftan Noon's Favorite Leg Day Workout!

This workout was AMAZING!! Back & biceps are my favorite! 🖤

Paula

Fun workout, got muscles going great options/substitutes

Jill

Ashley Chapman

Summer Bodies: Back & Bicep Builder (using barbells & db's)

Rumpshaker - Intense glute-focused lower body workout

Summer Bodies:Go Ham on you hamstrings (Gym Leg Day Workout)

Summer Bodies: Bro-fest: Chest & Arms Gym Workout

I’m definitely feeling my shoulders on fire 🔥 right now! WOW! 🤩

Summer Bodies: Capped shoulders workout

Summer Bodies: Leg Killa (Gym workout)

Francess

Kaylea

Summer Bodies: Big chest energy! (Chest & triceps)

Summer Bodies: Defined Delts Workout

My Glute & Hamstring Focused Gym Workout from today!

Nikki

Good, could use a little HIIT at the end. (I usually go bolt one of your other HIIT on the end, but for people who want all in one) Otherwise really high quality!

Nadine

Summer Bodies: Chest, Triceps & Shoulders Workout

This leg day was effective & brutal!!! Loving it!!

Amazing leg day!! Hamstrings are on fire 🔥

Ashlee

Summer Bodies: Thick Thighs Workout! (free weights only)

Summer Bodies: Back attack – Gym edition!

Summer Bodies: Make Your Legs Quiver! (Gym Edition)

This was a great “shy girl” workout. More please 🙏🏼

Shy Girl Workout! Cable-Only Glutes & Shoulders

Chest bi's & tri's! (gym bro sesh!)

Want sore glutes? (Barbell & DB)

Always one of my go-to favorites for a quick let workout 🔥

Shannon Aguirre

Quick and Brutal Leg Circuit!

Rosalind

First time using my 5kg dumbbells. It was hard. Usually i’m using 3kg dumbbells.

Cakhuette

Dumbbell Tricep Torcher (Arm Day Finisher)

Loved it!  Great finisher after a cardio workout!

Quick fast and wild!!! Loved it!! 💪🏻

Need more of these. Loved the short killer workout

Tristin

Kettlebell back & bicep workout!

This leg day is Ssssoooo solid!! I’m gonna be cryin in 2 days tho 🤪🤣

My Leg Day Gym Workout

I love that you add these quick burnout finishers!! Shoulders on fire!!

Boulder Shoulder Circuit!

So fun and quick!  Love a fast totally body wo!

Awesome. Do you have alternative if we do not have a band? Loved the cardio at the end, just what I needed

Jessyca

Quick Dumbbell Full Body Blast!

200 rep shoulder burner!

Dumbbell Shoulder Finisher

Upper body is burnt like toast!! Love it!! 🤘🏻

Dumbbell Upper Body Blast!

Added this to the end of my workout and it was great!

Madi

I love leg day!!! Rawr!!! Feeling like a T-Rex! 🦖

Glute/leg day (Gym)

Sheila Calvo

Try this killer banded rear delt circuit 🔥

It was a killer leg day!! I’ve gotta get faster since only 1 hr of a workout was suggested… 🦵🏼

Cable-Only Legs & Glutes (Shy Girl Workout!)

More workouts from Sarah Herse