Name: Playbook - Sarah Herse - Summer Bodies: Thick Thighs Workout! (free weights only)
Uploaded: 2024-03-20T21:08:54.867Z
Duration: 60 min
Description: Summer Bodies: Thick Thighs Workout! (free weights only)

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

Paula

Amazing leg day!! Hamstrings are on fire 🔥

Ashley Chapman

Ashlee

Francess

Shirley

LOVED this workout! It may be one of my fave leg days from you. So classic! 🔥🔥🔥

Robyn

This workout was from my Summer Bodies workout series & is designed to build shapely legs with just free weights. Quads, hammies, glutes & calves, oh my!

A. Warmup (leg warm-up 1)
2 sets:
Leg swings x 10/side
Lateral leg swings x 10 each side
Kettlebell or dumbbell sumo deadlift (light) x 60 seconds (slow & controlled)
Pause goblet squats (light) x 10 reps with a 2 second pause in the bottom of each rep

B. 3 Sets
B1. Back Squats
1x12
1x10
1x8
*Increase in weight each set, sub with Dumbbells if needed
**Rest 1 minute b/w sets

C. 3 Sets
C1. Heels elevated goblet squat x 15 reps
C2. Dumbbell sumo squat x 15 reps
**Rest 1 minute between sets

D. 3 Sets
D1. Dumbbell Bulgarian split squat x 10/leg
Rest 90 seconds between sets

E. 3 Sets
E1. Rear foot elevated RDL x 12/leg
*Rest 1 minute between sets

F. 3 Sets
F1. Dumbbell single leg calf raises x 15/leg

2 sets:
Leg swings x 10/side
Lateral leg swings x 10 each side
Kettlebell or dumbbell sumo deadlift (light) x 60 seconds (slow & controlled)
Pause goblet squats (light) x 10 reps with a 2 second pause in the bottom of each rep

(10 reps each side)

- Standing straight holding onto a stationary object
- With feet hip width apart
- Swing one leg forward and backward in a single movement 
- Switch sides and repeat

Forward leg swings

(10 reps each side)

- Stand tall and hold onto a stationary surface
- Raise one leg as far out to the side as possible 
- Allow your leg to swing back down crossing in front of your standing leg
- Repeating the movement for reps
- Work both sides

Lateral leg swings

- Stand with your feet wider than hip width, toes slightly turned out, and a kettlebell between your feet.
- Lower your hips straight down while keeping a tall spine, grip the kettlebell and stand up tall with your arms straight.

*Can also be done with dumbbell using one of the ends*

Kettlebell (or dumbbell) sumo deadlift

- Grasp the dumbbell/kettlebell with a neutral grip and hold the dumbbell up against your chest. The top of the dumbbell should make contact with your chest and the bottom of the dumbbell should make contact with your upper abdominals. 
- Press your hips back and begin bending your knees to perform the squat. Inhale as you perform this downward phase.
- Keep the dumbbell close to your body during the movement.
Focus on keeping your chest tall as you continue pressing your hips back and lowering to right at parallel or below and pause for 2 secs.
- Make sure your weight remains evenly distributed across your feet, or slightly more weighted toward your heels.
- Press through your heels and reverse to a standing position.

Pause goblet squat

Warm-up (leg warmup 1)

3 Sets:
1 x 12
1 x 10
1 x 8
*Increase in weight each set, sub with dumbbells if needed
**Rest 1 minute between sets

- Should-width stance with hands just outside shoulders and full grip on the bar
- Bar rests on upper back, elbows pointed slightly back
- Keep in line with toes and lumbar curve maintained
- Hips descend back and down and squat below parallel
- Drive feet through floor and push knees out until full extension is reached to complete the rep.

Barbell back squat

3 sets
C1. Heels elevated goblet squat x 15 reps
C2. Dumbbell sumo squat x 15 reps
**Rest 1 minute between sets

- Place your heels on an incline board or plates. 
- Grasp the dumbbell with a neutral grip and hold the dumbbell up against your chest. The top of the dumbbell should make contact with your chest and the bottom of the dumbbell should make contact with your upper abdominals.
- Keep your elbows tucked in and lower your body by flexing the hips and knees slowly and under control until your hip crease is below knee crease, keeping your weight over the middle and heel area of your foot. 
- The middle of your knees should be in line with, or slightly outside of, your second toe. Be sure to maintain a neutral spine.
- Exhale as you press your feet into the ground, extending your hips and knees, and keeping your knees in line with, or slightly outside of, your second toe.

*Can use dumbbell or kettle bell*

Heels elevated goblet squat

- 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

Circuit 1

x10/leg
*Rest 90 seconds between sets

- Hold a dumbbell in each hand with your arms fully extended at your sides and your palms facing each other. 
- With your feet hip-width apart, place the instep of your rear foot on a bench. Your feet should be approximately three feet apart.
- Lower your hips toward the floor so that your rear knee comes close to the floor. Pause and drive through your front heel to return to the starting position.

Dumbbell Bulgarian split squat

3 sets
E1. Rear foot elevated RDL x 12/leg
*Rest 1 minute between sets

- Using a bench or box, step a foot or two in front of bench and place the top of your toes on it so you are balancing on the other leg
- 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 and repeat on other leg.

Rear foot elevated dumbbell RDL

x 15/leg

- Hold a single dumbbell in your hand and using the other to support you (on a chair or stationary object)
- Perform calf raises on the leg that is on the opposite side you are holding the dumbbell       
- Pause at the top engaging your calf
- Switch and repeat on the opposite side

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

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