Name: Playbook - Suzanne Svanevik - Vacation Workout • Legs and Glutes
Uploaded: 2022-12-04T11:53:03.291Z
Duration: 60 min
Description: Vacation Workout • Legs and Glutes

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.

Rachel

- 3 sec eccentric work on the way down on every rep
- Begin with bar positioned on your upper back
- Brace your midline and keep your chest up
- Eyes forward as you lower, sitting back and down
- Reach parallel and push through your heels to come back up

Barbell back squat

10L + 10R reps x 4 sets
- Begin with a dumbbell in one hand
- Place one foot on the bench and move forward a few inches so the front knee is bent to 90 degrees
- Push hips back and lower down until your back knee almost touches the floor
- Push through your heel and stand up

Dumbbell bulgarian split squats

- Start with bar in your hands as opposed to the floor
- Slowly lower the weight with a slight bend in your knees, bending 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 romanian deadlifts

15L + 15R reps x 3 sets
- Place your upper back on the bench
- Push through your heel raising your hips 
- Engage your glutes at the top
- Work both sides

Single leg hip thrust

10L + 10R reps x 3 sets
- Focus on pushing through the knee on the way up, and push the hip forward in the top position

Side lying hip raise

10L + 10R steps on each foot x 3 sets
- Focusing on pushing your knees out all the way, and the heels always on the ground

Mini band side steps

Vacation Workout • Legs and Glutes

Legs And Glutes Workout

Dominique Walker

Push Workout

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

Eliana Georgiana

Calf raises at the end was brutal 🥵🔥

Vacation Workout • Legs and Glutes

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