Name: Playbook - Chandler Nicoll - Quads & Glutes
Uploaded: 2024-03-17T23:37:18.525Z
Duration: 60 min
Description: Quads & Glutes

Leg day! With a focus on quads and glutes!

Anything can be done with a dumbbell instead.

Option for leg extensions:
BW Leg Extensions or weighted SL sit to stand (do both legs)

Step forward into lunge
Immediately step back into reverse lunge 

Do both sides

Option: pause in the middle

Swing Lunges

- Standing straight holding onto a stationary object
- With feet hip width apart
- Swing one leg forward and backward in a single movement 
- Switch sides and repeat

Forward leg swings

90/90s

Warm Up

- Begin with bar positioned on your upper back and your heels elevated
- Brace your midline and keep your chest up
- Eyes forward as you lower, sitting back and down
- Reach parallel and push through your heels to come back up

Heels elevated barbell back squat

- Place your upper back on the bench
- Push through your heel raising your hips 
- Engage your glutes at the top
- Work both sides

Single leg hip thrust

Hip Thrusts

Glute Super Set

Focus on the foot on the ground
Press through that foot
Using foot on box for stability/support only 

Core is tight 
Slight lean forward at hips

Smith Machine Bulgarian Split Squats

Slow and controlled reps. 
Move with intention 
Squeeze quads at the top before bringing the weight down slowly

Heavy Leg Extensions

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

Weighted to BW Hyperextension

Quads & Glutes

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

Quads & Glutes

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