Name: Playbook - Sophia Panella - Full Lower Body
Uploaded: 2023-11-30T16:08:17.836Z
Duration: 45 min
Description: Full Lower 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

Perfect workout for when you have high energy levels during your follicular phase and want to hit the gym hard👏🏼

- 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

Barbell hip thrusts

- Think of this as a half-rep hip thrust
- Instead of going all the way down, only go halfway down 
- Keep all the tension in your glutes and push through your heels

KAS glute bridge

Superset 1

- 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

- Hold the dumbbell at chest height
- Push your hips back and keep your chest up as you come down 
- Reach parallel and push through your heels to come up

Dumbbell goblet squat

- Push your hips back and keep your chest up as you come down 
- Reach parallel and push through your heels to come up

Bodyweight goblet squat

Superset 2

- Get into position and place the bottom of your foot on the handle
- Point your toe externally and back and up with your foot and extending your leg upwards at a 45 degree angle 
- Lower your leg back down
- Complete desired reps then repeat on the opposite side

Cable glute kickback - glute medius

Full Lower Body

such a good leg day loved this one 🙌🏽

Maddie

Full Heavy Leg Day

Jaima

Chaeli

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

Rylee

Muscle Mommy Leg Day

Tatum

Heavy Leg Day

Such a good upper body workout! Don’t be fooled, this was a killer!

Killed it again Sophia. Arms are literally on fire. Feeling good after my luteal phase💪🏼❤️

Kaylee S

10/10 quick and super effective! Got my heart rate up and my muscle pump on 😎

Kali

Full Upper 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!

I’m obsessed!!!! Finally have more things to incorporate into my workouts.

Molli Majors

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

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!

Quad Focused Leg Day

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

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.

Full Lower Body

Community

More workouts from Sophia Panella