Name: Playbook - Chandler Nicoll - Booty Focused Leg Day
Uploaded: 2024-03-02T15:28:35.706Z
Duration: 45 min
Description: Booty Focused Leg Day

Loved it! 16 weeks pregnant and this was perfect!

Chloe

16 weeks pregnant 

Leg day at home can be done with just a resistance band & body weight🙌🏽🍑

Place band above or below knees 
Feet start hip width apart 
Stay in squat position 
Step from side to side keeping tension on band

Banded Side to Sides

Resistance band is optional
Keep chest up & core tight 
Sit heavy in your heels 
Squeeze glutes the entire time

Banded Squats w/dumbbell

Superset

Do all reps for all three exercises before taking your rest time

Shoulder blades on bench 
Tuck chin 
One foot is elevated 
Press through heel on the ground 
Squeeze glutes

Single Leg Hip Thrusts

Shoulder blades on bench 
Feet hip width apart 
Press through heels 
Squeeze glutes 
Hold at the top for 2-3 seconds

Pause Hip Thrust

Band above knees 
Press knees out against band 
Slow on the return

Banded Abduction

Tri Set

Place band underneath one foot 
Hold with opposite hand 
Hinge at hip 
Keep straight line from head to hips

Band Single Leg Deadlift (LEFT LEG)

Tuck hips 
Kick on leg back 
Squeeze glute

Band Kickback (LEFT LEG)

Band Single Leg Deadlift (RIGHT LEG)

Band Kickback (RIGHT LEG)

10 steps forward then complete 10 jump squats

Front Walks to Jump Squats

Booty Focused Leg Day

Kyrie

Charis

Important Information. When to do modify & what do look for.

Stretching & Opening your hips

Nice workout!! It was a bit confusing to have 3 sets in one leg exercises since you ended up doing one extra set for one side or tried to divide the time evenly by switching the leg in the middle.

Lahja

Allison

Legs

Quick Full Body!

Quick HIIT (body weight)

Quad & Glutes 8 weeks pregnant

16 weeks pregnant! And this was a much needed awesome
Workout! 🙌🏻🙌🏻💯

Priyanka Mahendru

Upper Body/Push Day

Great workout! Love it, the intensity is perfect so my pulse doesn’t go up too high!

Sylvia

Kennedy

Amazing burn and gentle on the bump 🐷😚

Lisa

Full Body Burn

Back Day💪🏽

Full Body At Home

40 weeks today and this had me sweating! Added some weights too 🥵 loved it!

It was good. Could only complete 3 rounds. But slowly and surely I’ll get to 5 rounds. I’m 7 months preggo.

Booty Focused Leg Day

Community

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