Name: Playbook - Sophia Panella - Booty + Legs
Uploaded: 2025-03-07T18:13:41.224Z
Duration: 45 min
Description: Booty + Legs

One of the best programmed leg workouts I’ve done!

Jaima

This kept me focused the entire workout. The rest timer is amazing! All I had trouble with was finding the right workout mix!! Thank you so much.

Ryan

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

Barbell hip thrusts

- Slowly lower the bar with a slight bend in your knees, hinging at the hips and keeping your back straight
- Lower weight until you feel a slight stretch in your hamstrings
- Drive your hips forward and use your hamstrings to power back to standing

Barbell RDL

- Keep core tight, slight bend in knee that’s stabilizing
- Take foot that you will be kicking back, slightly externally rotate it it, and kickback at a 45 degree angle 
- Should feel squeeze in upper outer glute 
- Slowly return back down
- Reps are per leg

Glute Medius Kickback

- Bring your heels towards your glutes
- Lower with a slow controlled motion
- Focus on your hamstrings

Hamstring curls

- Keeping your feet aligned with your knees 
- Push out your legs against the pads 
- Ensure your movement against the resistance is smooth and controlled

Abductor machine

- 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

Adductor + Abductor Superset

Booty + Legs

such a good leg day loved this one 🙌🏽

Maddie

Full Heavy Leg Day

Chaeli

Holy shit the hip thrusts at the end🥵 thank you💪🏼🫶🏼

Rylee

Muscle Mommy Leg Day

Tatum

Heavy Leg Day

Mikayla

Claudia

Gabi

Full Upper Body

Erin Bergner

Just what I needed to point me in the right direction🫶🏼 felt the pain for sure & felt it after a couple days!!! This will be a staple workout for me now. Thank youuuu🩷

Justine

This one had me SWEATING in the best way!

Rachel

Full Lower Body

Started at a new gym today, and this def helped me not walk in circles the whole time !

Katie

Sara

Such a good sweat!!! Needed something quick and this was perfect!

30 min Full Body

took my boyfriend through this full body and he was sweating more than me!! loved it 🔥

perfect full body for when you don’t have too much time but still want a good workout!

maggie

Quick Full Body

Courtney Ritter

it was my first workout using the app!! this is helping me feel more
motivated and comfortable in the gym!! goals here i come 💅🏻

Full Upper Body + Core

This was my first workout on the app! I’ve been following you for a while and you inspired me to get off hormonal birth control in the beginning of 2023 and I just got my oura ring a few months ago and am so excited to start cycle syncing my workouts in 2024! 🤩

abbie morrison

One of the best upper body workouts I’ve ever done!

Booty + Legs

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