Name: Playbook - Chandler Nicoll - Booty Focused Leg Day
Uploaded: 2024-03-02T15:28:35.671Z
Duration: 45 min
Description: Booty Focused Leg Day

31 Weeks Pregnant.

Going into month 8 of my pregnancy is when things did change up a little bit as far as range of motion & weight selection. 

As always listen to your body & make changes if necessary. 

Equipment: 
•Sturdy chair or bench 
•Dumbbells or Household items. Can be done body weight as well
•Resistance bands

Feet wider than the bench or chair 
Sit heavy in heels, three counts down.
Slow & controlled 
Press through heels to stand up

Tempo Box Squats

Can be done body weight 
Step one foot back 
Drop back knee 
Heavy in front heel

Static Lunges (both legs)

Superset

Feet out wide 
Point toes out 
Should feel in glutes, inner thighs & hamstrings

Sumo Squats

Hinge at hips 
Push glutes back 
Bringing chest parallel to the ground 
Should feel in glutes & hamstring

Deadlift

All you’ll need for this is your resistance band 

Pay attention to the first two exercises. You’ll want to do both on one leg & then both on the other. After that you’ll do the side to sides. That is one round

Tuck hips in & squeeze glutes 
Kick one leg out to the side

Lateral Kicks (left)

Kick Backs (left)

Lateral Kicks (right)

Kick Backs (right)

Banded Side to Sides

Resistance Band Circuit

Booty Focused Leg Day

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

Kennedy

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!

Booty Focused Leg Day

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