Name: Playbook - Chandler Nicoll - Legs
Uploaded: 2024-03-02T15:28:35.634Z
Duration: 40 min
Description: Legs

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

This workout your going to hit all of those muscles! Quads, glutes & hamstrings. 

Take your time & take extra rest if needed! I am 4 weeks in this one which is why I have no belly yet☺️🤍

Everything can be done body weight if you don’t have any weights as well!

3 exercises 4 rounds, 30-45 seconds each round!

One dumbbell at your chest 
Feet hip width apart 
Sit heavy in your heels 
Keep your chest up

Single Dumbbell Squats

Hinge at hips bringing chest parallel to ground 
Bend at knees to sit heavy in heels into squat position 
Extend knees back up but keep chest down

Frogger Squats

Feet hip width apart 
Sit heavy in heels with knees at 90 degrees 
Hands off legs

Wall Sit

Circuit 1

Here we goo! 3 exercises , 3 rounds for 30 seconds each round

One leg on a bench or sturdy chair 
Sit heavy in front heel

Split Squats

Start with BOTH feet on the bench or chair 
Take one foot off & lower towards the ground using the foot still on the bench to pick yourself back up. 
*Option: put foot all the way on the ground

Tempo Step Downs

Place band above knees 
Feet hip width apart 
Sit heavy in heels come slight up and right back down staying low

Banded Squat Pulses

Circuit 2

Booty burner! 3 exercises, 30-45 seconds each 3 rounds

Make sure to do both legs! 
Band above knees 
One leg in the air 
Press through heel on the ground 
Squeeze glutes

Banded Single Leg Hip Thrust

Band above knees 
Head is tucked 
Press through heels 
Squeeze glutes the entire time

Banded Hip Thrusts

Band above knees 
Feet are together 
Slight lean forward 
Press knees out against band 
Slow on the return

Seated Band Abduction

Circuit 3

Legs

Charis

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

Stretching & Opening your hips

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!

Legs

Community

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