Name: Playbook - Chandler Nicoll - D12: 12 Days of Fitmas Day 12🎄
Uploaded: 2023-07-19T23:59:51.927Z
Duration: 60 min
Description: D12: 12 Days of Fitmas Day 12🎄

After the day I had, I needed this workout 💪 🙌 😌

Ruby

Those squat pulses and holds were a B!😫 D12! So proud of myself for sticking with it and pushing myself. Even if I had to combine a couple days.🤎

Lydia Skillern

YOU MADE IT🎄 
This is the LAST day of 12 Days of Fitmas and the winter challenge! 

Congratulations on making it all the way through. You should be so proud of yourself, I know I am! 


Focusing on quads and glutes this time! Congratulations on making it through the week! Make sure to post or comment when done👏🏽 

Way to go!

- Elevate heels onto a weight plate
- Hold a single dumbbell in the goblet position
- Lower into the bottom of a squat
- Stand up to full extension

Dumbbell heels elevated goblet squat

-Keep a slight bend at the front knee
- Come straight down until your reach shin height 
- Pull back up

Dumbbell bulgarian split squat with pulse

You’ll do 8 Kas flute bridges:
Short range of motion
Squeeze glutes 

Into: 8 hip Thrusts 
Full range of motion 
Squeeze glutes 

16 reps total that is 1 full set!

Kas Glute bridge to hip Thrust

DB Walking Lunges

Legs parallel to the ground at a 90 degree angle

Wall Sit

Superset

Start with knees on ground 
Sit in squat position 
Then explode into jump squat

Knees to Jump Squat

Sit Heavy in your heels 
Come halfway up then sit right back down into your squat

Squat Pulses

Squat Hold

Merry Litmas🎄🎄

D12: 12 Days of Fitmas Day 12🎄

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

D12: 12 Days of Fitmas Day 12🎄

Community

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