Name: Playbook - Chandler Nicoll - Quad & Glutes 8 weeks pregnant
Uploaded: 2024-03-02T15:28:35.646Z
Duration: 45 min
Description: Quad & Glutes 8 weeks pregnant

Leg day done at home! 

If you don’t have access to weights at home you can do body weight or grab some household items to create the resistance. 

Equipment: 
•Dumbbell or household item 
•Resistance Band
•Bench or sturdy chair

Grab something to elevate heels 
Dumbbell or item at chest 
Sit heavy in heels 
Quad focused

Heels Elevated Squats

Body weight heels Elevated squat

Superset

Three exercises no rest in between. 
The first two exercises: do both moves on one leg and then both on the other leg

Hinge at your hips
Pushing glutes back
Should feel in your hamstring

Single leg deadlift (LEFT LEG)

Step one foot back like on train tracks
Drop back knee, heavy in front heel
Don’t step forward, hold lunge position

Static Lunge ( LEFT LEG)

Single leg deadlift (RIGHT LEG)

Static Lunge ( RIGHT LEG)

Feet hip width apart 
Hinge at hips 
Push glutes back 
Using glutes & hamstrings to move weight

Deadlift

Tri Set

Three exercises no rest in between exercises.

Shoulder blades on bench 
Feet hip width apart 
Walk one foot forward with your toe facing the ceiling 
Using foot that is still on the ground press through your heel squeezing glutes

Split Stance Hip Thrust

Shoulder Blades on bench 
Feet hip width apart 
Press through heels 
Squeeze glutes the entire time!

Hip Thrusts

Place band above knees 
Press keens out against band 
Make sure bottom of feet face each other at the end of the move

Banded Abduction

Tri Set 2

Quad & Glutes 8 weeks pregnant

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)

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!

Quad & Glutes 8 weeks pregnant

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