Name: Playbook - Chandler Nicoll - LEG DAY
Uploaded: 2024-03-05T01:31:45.483Z
Duration: 60 min
Description: LEG DAY

Welcome to day 1 of the weekly workouts! These workouts will update each week and come with variety/options to workout at home or at the gym!

Today is leg day!

Everything can be done at home with a set of dumbbells.

Hinge your hips first 
Sit heavy in heels to squat 
Repeat

BW Kang Squat

Squeeze glutes the entire time 
Make sure to do both sides

BW Kickback

Standing hip rotations

Warm Up

Focus on pushing your hips back 

TEMPO:
3 counts down pause 1 come up 1 
Slow and controlled throughout the movement

Tempo Smith RDL

Do a single leg bridge on both legs first then do the kas glute bridge 

Can be done with barbell or db if needed

Make sure your hips are tucked 
Pressing entire foot through ground 
Heel down

SL Hip Thrust

You are going to keep the tension at the top and on the glutes 
Don’t go all the way down

Kas Glute Bridge

SL Hip Thurst SS Kas Glute

Step back with one leg 
Focusing on front leg the whole time 
Drop back knee heavy in front heel 
Pulse and then step forward 

All reps on one leg and then the other

Reverse Lunge w/pulse

You will complete both exercises on one leg and then the other leg

Dumbbell is in opposite hand 
Push hip back 
DB right underneath knee

Bench SL 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

Single leg step downs

SL RDL SS Step Down

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

Weighted hyperextensions

LEG DAY

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

LEG DAY

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