Name: Playbook - Sophia Panella - Heavy Leg Day
Uploaded: 2023-11-30T16:08:17.825Z
Duration: 54 min
Description: Heavy Leg Day

Tatum

It’s giving ✨I’m on day 6 of my cycle and feeling fucking AMAZING✨

Perfect workout for right after you finish your period and your energy levels are HIGH!! Time 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

- Start facing inward
- With a slight bend in the knees press your hips back and lower your chest towards the ground
- Bring your chest back up by pressing your hips forward back to starting position
- Keep your core engaged 
- You can also use a smith machine, dumbbell, or barbell for this movement!!!

Hack squat good morning

-Holding dumbbells at your sides, chest toward ground
- Place foot up onto the box and push through your heel to stand up
- Bring the other leg up
- Step down and repeat
- Keep core tight and try not to use the other leg to push off too much
 - Work both sides

Dumbbell step ups

- Sit on the machine with the pad at the bottom of your shin 
- Extend your legs engaging your quads 
- Pause at the top and lower slowly
- Keep tempo slow and controlled

Leg extensions

- Raise and lower your upper body engaging your lower back and glutes
- Arch your back to keep tension in upper glutes

Hyperextensions

Heavy Leg Day

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

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

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!

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.

Heavy Leg Day

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