Name: Playbook - Chandler Nicoll - W1/D1: Quads, Glutes & Calves
Uploaded: 2024-03-02T15:28:35.990Z
Duration: 45 min
Description: W1/D1: Quads, Glutes & Calves

Thought about crawling back to my car after this workout 😂🤝

Lydia

2 time around and still burns like the first

Destiny

Jessica

Rayanna

Okay I can’t feel my quads or any part of my legs and butt actually 😂 that was a great first workout after 4 weeks off from the gym!! 🔥

Lindsay

Very great workout to kick off the plan!! I’m sweating and feel great!

Naudia

Dalelyonnie

Shelby

DAY ONE💪🏽 

Welcome to your first day of Strong 2.0. Today is leg focused mainly quads, glutes and calves at the end. 

This is GYM based so if you’re working out at home with minimal equipment go to the home version.

Remember this is your time so stay focused. Make that muscle connection and get ready🍑🔥

OPTION:  Grab dumbbells instead OR do a back squat if you are not comfortable with form for this exercise just yet!

Pause Front Squats

Do ALL reps of both exercises on one leg first then repeat on your other leg.

Once both legs are done take your rest

Focus on pressing through your front foot.
Drop your back knee passed the elevation

Front Foot Elevated Reverse Lunge

Body Weight Front foot elevated split squat

Super set

Drop set: each set you’ll add weight and decrease the amount of reps.

The key is to make sure you are adding weight each set

DROP-SET Leg Extensions

Make sure to do both legs for the b stance thrusts then do the regular thrusts.

Then take your rest

Notice my foot placement. 
One foot is in front of the other 
Press through the foot CLOSER to your body 

EACH SIDE

B-Stance Db Hip Thrust

Db Hip Thrust

Booty Superset

Make sure to do BOTH LEGS 
Keeping back straight & avoid arch your back 
Kick leg back & squeeze Glute the entire time

Cable Kick Backs

Calves Finisher

W1/D1: Quads, Glutes & Calves

W1/D1 Welcome to The Summer Challenge

Mayra

Robyn

W1/D1: HOME LEGS

W1/D2: Back, Biceps & Cardio

I am beyond sore from day 1 😭now I am on a 20 min bike ride! Cardio ✔️

Lynnette

Could barely do the pop jacks from how my quads feel from yesterday 😪 😩 😫

Ruby

W1/D2: HOME Upper Body & Cardio

Don't underestimate Deadbug...I'm dead 💀 🤣 😂

W1/D3: OPTIONAL Full Body Burn

It took far too long for my brain to compute the dead bug 🤣

Are you trying to kill me? Two days in a row with Deadbug.

W1/D4: HOME Upper Body & Cardio

My shoulders were already spicy after doing your ab workout on Tuesday but now they’re on fire!! 🔥

W1/D4: Shoulders, Chest & Triceps

Megan

Abigail

W1/D5: Glutes & Hamstrings

Still trying to figure out the form for SL Deadlifts...something about them stumps my body.

W1/D1: Quads, Glutes & Calves

Community

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