Name: Playbook - Sophia Panella - Muscle Mommy Leg Day
Uploaded: 2023-11-30T16:08:17.820Z
Duration: 45 min
Description: Muscle Mommy Leg Day

Jaima

Chaeli

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

Rylee

This workout is for all the muscle mommies who are FEELING themselves in their follicular phase💅🏻 It’s giving high energy + confidence!!!

- Stand in a wide toed out stance 
- Hold a heavy dumbbell between your legs in front of you
- Lower into a squat, touch dumbbell to the ground
- Stand up to full extension, keep core engaged and chest towards ground 
- GO HEAVY AF WOMAN

Dumbbell sumo squat

- 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
- Keep core engaged throughout the movement

Barbell RDL

- Keep one foot planted on the ground
- Take other foot and turn toes out and kickback leg at a 45 degree angle
- Keep core stable the whole movement and try not to swing your whole body
- Should feel this in your upper/outer booty cheek

Glute medius kickback

- 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

Muscle Mommy Leg Day

such a good leg day loved this one 🙌🏽

Maddie

Full Heavy 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

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.

Muscle Mommy Leg Day

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