Name: Playbook - Chandler Nicoll - Glutes and Hammies with a top shelf finisher
Uploaded: 2024-02-20T00:54:00.668Z
Duration: 75 min
Description: Glutes and Hammies with a top shelf finisher

Leg day💀

If you are at home please feel free to substitute any of these movements with dumbbells or the equipment you have. 

Slow and controlled reps
Be aware of your muscle connection and weight choices 

Let’s go🍑

Standing hip rotations

Body Weight Squats

90/90s

Warm Up

Watch the whole video for both exercises!
You’ll see a change in range of motion. 
You’ll do 5 Kas glute bridges then 5 full range hip thrusts then hold at top for 5 seconds 
That is ONE set

Kas Glute Bridge to Hip Thrust with hold

Use a box or plate to elevate front foot
Focusing on leg on box
Step back with other leg
Drop knee past height of box 
Step forward using foot on box 

All reps one side and then the other

Front foot elevated reverse lunge

Romanian deadlift on the smith
Holds constant tension 

Feet hip width apart 
Chest up back flat 
Press hips back 
Soft knees 
Right below knees then reset 

Feel in glutes and hamstrings 

Your first set is a warm up with lighter weight

Smith Machine RDL

- Begin by standing on a box with one foot off
- Slowly lower foot down
- Tap your toe and press through your front foot to lift back up

Do all reps on one leg and then the other

Single leg step downs

Round upper back
Hold weight at chest or away 
Do 10 reps with weight 
Then do 10 more until FAILURE

Weighted to BW Hyperextension

Glutes and Hammies with a top shelf finisher

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

Glutes and Hammies with a top shelf finisher

More workouts from Chandler Nicoll