Name: Playbook - Suzanne Svanevik - Legs And Glutes Workout
Uploaded: 2022-12-04T11:53:03.077Z
Duration: 45 min
Description: Legs And Glutes Workout

Eliana Georgiana

Legs and glutes workout with focus on glutes!

- Start with a barbell on your upper back
- Press hips back and lower down until your glutes touch the bench/box
- Press through heels and stand back up

Barbell bench squats

- 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
- Keep your chin down throughout the movement

Barbell hip thrusts

- Start with both feet on a step box or plates and weight on upper back
- Step back and lower down until both legs are at 90 degrees
- Push through heel and stand back up to starting
- Repeat on opposite side
- 10+10 (10 reps on each foot)

Deficit barbell reverse lunges

- 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
- Increase the weight on each set

Leg extensions

- Push through the balls of your feet
- Engage your calves as you go up
15 reps total of:
5 reps with 5 sec hold in the bottom
5 reps with 5 sec hold on the top
5 normal reps
X 4 sets

Standing calf raise

- Press up using your toes activating your calf muscles
- Lower slowly stretching the calf muscles
15 reps total of:
- 5 reps with 5 sec hold in the bottom
- 5 reps with 5 sec hold on the top
- 5 normal reps 
X 4 sets

Seated calf raise

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Dominique Walker

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My legs are on fire I love it! The seated calf raises killed me. 🔥

Calf raises at the end was brutal 🥵🔥

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I used this workout as my 2nd leg workout since I train legs twice a week. It was tough but I love if minute of this workout.

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