Name: Playbook - Sarah Herse - Summer Bodies: Make Your Legs Quiver! (Gym Edition)
Uploaded: 2024-03-20T21:08:54.898Z
Duration: 60 min
Description: Summer Bodies: Make Your Legs Quiver! (Gym Edition)

Brandy

Ashlee

Francess

This Summer Bodies workout is designed to hammer those legs, using some of my favorite gym equipment like the leg press, cable machines, & leg extension machine. I've provided modifications for movements where needed but you can also check out my other workouts that don't require gym equipment if you prefer. :)

A. Warm-up 
3 sets
50 jumping jacks
10 air squats
10 banded good mornings
10 alternating step-ups 

 B.  3 Sets:
B1. Leg press x 20 reps (sub with barbell/DB front squats if needed)
B2. Dumbbell walking lunges x 20 reps 
*Rest 60 seconds between sets
***If you don’t have space for walking lunges, do them in place
 
C. 3 Sets:
C1. Cable v-bar squat x 20 reps (sub with goblet squats if needed)
C2. Dumbbell RDL’s x 12 reps
*Rest 60 seconds between sets
 

D. 3 Sets:
D1. Dumbbell sumo squat x 15 reps
D2. Reverse hyper (on bench or machine if you have one) x 15 reps
*Rest 60 seconds between sets
 
E. Finisher (1 set)
E1. Leg extension x 100 reps
*Pick a light weight where you could get at least 30 reps on your first set.  Then, try to complete 100 total reps as quickly as possible, taking breaks when needed. This should burn!
**If you don’t have a leg extension, sub with 100 air squats as fast as possible (body weight only)

Warm up
3 sets
50 jumping jacks
10 air squats
10 banded good mornings
10 alternating step-ups (light dumbbells or just body weight, can sub with reverse lunges if you don't have a step/box)

- Begin by standing with your feet together, knees slightly bent, and arms to your side. This will be your starting position.
- Jump by extending the knees and ankles while raising your arms and shifting your legs outward. Land on the balls of your feet with legs apart and arms overhead.
- Re-bend the knees and jump again while lowering your arms and returning your legs to the starting position.
- Repeat for the desired number of repetitions.

Jumping jacks

- Keep your feet at shoulder width apart and pointed straight ahead.
- When squatting, your hips will move down and back.
- Your lumbar curve should be maintained, and your heels should stay flat on the floor the entire time.
- In air squats, your hips will descend lower than your knees. Then return to starting position with hips fully extended to complete the rep.

Air squat

- Stand on a band with your feet equal distance apart (about shoulder width or a little wider) and put other side of band behind your neck.
- Grab the band at roughly shoulder level and pull up slightly to reduce tension on your neck.
- Begin the movement by unlocking your knees and hinging back into the hips while keeping your spine neutral.
- Drive through the whole foot as you extend the hip back to the starting position.
- Repeat for the desired number of repetitions.

Banded good morning

(light dumbbells or just body weight, can sub with reverse lunges if you don't have a step/box)
- Stand in front of a bench or step, holding a pair of dumbbells with your arms by your side, palms facing in.
- Step up onto the bench and press through the foot on the bench/box to straighten your leg and come to full extension at top of the box, while lifting the other leg up to the box.
- Slowly lower your leg back to the starting position in a controlled decent and place both feet on the ground.
- Alternate legs and repeat.

Dumbbell alternating step-ups

Warmup (Lower Body 2)

B.  3 Sets:
B1. Leg press x 20 reps (sub with barbell/DB front squats if needed)
B2. Dumbbell walking lunges x 20 reps (10/side)
*Rest 60 seconds between sets
***If you don’t have space for walking lunges, do them in place

*Sub with barbell/DB front squats if needed*

- Place your legs on the platform directly in front of you at a shoulder-width stance.
- Lower the safety bars holding the weighted platform in place & press the platform all the way up until your legs are fully extended in front of you. Tip: Make sure that you do not lock your knees. Your torso and the legs should make a perfect 90-degree angle. This will be your starting position.
- As you inhale, slowly lower the platform until your hip crease is below knee crease
- Pushing mainly with the heels of your feet and using the quadriceps go back to the starting position as you exhale.

Leg press

*If no space for walking lunges, do them in place*
10/leg

- Set up with your feet shoulder width apart and a dumbbell in each hand.
- Step forward with one leg and allow both knees to bend simultaneously.
- Descend until the back knee touches the floor.
- Drive through the front foot and extend the knee as you stand up fully and return to the starting position.
- Repeat on the opposite leg.
- Repeat the desired number of repetitions.

Dumbbell walking lunges

Circuit 1

C. 3 Sets:
C1. Cable v-bar squat x 20 reps (sub with goblet squats if needed)
C2. Dumbbell RDL’s x 12 reps
*Rest 60 seconds between sets

*Sub with goblet squats if needed*

- 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

- Hold a dumbbells at hip level with a pronated (palms facing down) grip. Your shoulders should be back, your back arched, and your knees slightly bent. This will be your starting position.
- Lower the dumbbells by moving your butt back as far as you can. Keep them close to your body, your head looking forward, and your shoulders back. Done correctly, you should reach the maximum range of your hamstring flexibility just below the knee. Any further movement will be compensation and should be avoided for this movement.
- At the bottom of your range of motion, return the starting position by driving the hips forward to stand up tall.

Dumbbell RDL

Circuit 2

D. 3 Sets:
D1. Dumbbell sumo squat x 15 reps
D2. Reverse hyper (on bench or machine if you have one) x 15 reps
*Rest 60 seconds between sets

- Stand tall with your feet slightly wider than hip width apart, and toes slightly turned outward.
- Hold a dumbbell at chest height, and bend at the knees 
- Driving your knees outward and hinging at the hips squat until you reach parallel.
- To stand, think about pressing your feet into the floor and standing up to full extension to complete the rep.

Dumbbell sumo squat

*Do on bench or use a reverse hyper machine if you have one*

- Place band around thighs right above the knee
- Lie on a flat bench on your stomach. Move where your hips are at the end of the bench. Grab the frame or the board for support.
- At the starting position, straighten your legs, or you can bend them a little bit.
- Lift your legs as high as you can. Perform the motion slowly and focus on your spine and lower back. At the top position, you can hold your lower body for a moment. Then, slowly lower your legs to complete rep.

Reverse hyper

Circuit 3

E. Finisher (1 set)
E1. Leg extension x 100 reps
*Pick a light weight where you could get at least 30 reps on your first set.  Then, try to complete 100 total reps as quickly as possible, taking breaks when needed. This should burn!
**If you don’t have a leg extension, sub with 100 air squats as fast as possible (body weight only)

- Choose your weight & sit on the machine with your legs under the pad (feet pointed forward) and the hands holding the side bars. This will be your starting position. Also, make sure that your legs form a 90-degree angle b/w the lower & upper leg.
- Using your quadriceps, extend your legs to the maximum as you exhale. Ensure that the rest of the body remains stationary on the seat. Pause a second on the contracted position.
- Slowly lower the weight back to the original position as you inhale.

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

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