Name: Playbook - Chandler Nicoll - 10/31 Quads & Glutes
Uploaded: 2022-11-27T23:05:37.711Z
Duration: 45 min
Description: 10/31 Quads & Glutes

Robyn

Monday Leg Day🎃 

Happy Halloween! This is a gym based workout but can easily be changed to be done at home. 

If you need some options just use body weight, a dumbbell or resistance bands instead of the barbells that are used.

Heels Elevated Barbell Squats

Shoulder Blades on bench 
Tuck chin & look straight at knees 
Press through heels using glutes to move the weight 
Pause at the top for 2-3 seconds

Pause Barbell Hip Thrusts

Body Weight Hip Thrusts

One weighted and one body weight lunge. You will do both exercises on the SAME leg first then repeat on the other leg

Step one leg back 
Heavy in front heel 
Keep chest up core tight

Reverse Lunges

Kick one leg back 
Focus on pressing through foot that is forward 
Keeping chest up & core tight
Do both sides

BW Static Lunges

Lunge Super set

- Hold a weight 
- Raise and lower your upper body engaging your lower back and glutes

Weighted hyperextensions

10/31 Quads & Glutes

Follow Along Lower Body Warm Up

Megan

I’m going to be sore tomorrow for sure 🤣

Jeili

Great workout to prep for the next challenge! Hard but not too hard

Rayanna

Core Challenge Day 1

Core Challenge Day 2

Slowly trying to get back to it, this was nice. It was hard but good

10/31 Quads & Glutes

Community

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