Name: Playbook - Chandler Nicoll - W1/D1: HOME Quads & Glutes
Uploaded: 2024-05-01T00:12:55.995Z
Duration: 40 min
Description: W1/D1: HOME Quads & Glutes

Ruby

Carly

Megan

Day 1 is here!! HOME 

Quads and glutes at home🔥 

This will mirror the gym option in the best way possible so you can feel successful even working out from home.

Equipment:
Everything can be done body weight but if you have a set of dumbbells (any weight) that is perfect as well to add more resistance! 

Let’s do this!

Complete both exercises back to back with no rest between. 

After both exercises are completed take your rest then repeat for given amount of sets

Can be done with band or dumbbell on hips 
You’ll place one heal out, all focus will be on the foot completely on the ground 

5 reps 
Switch legs 
5 reps 
Then both feet down 
5 reps 

A total of 15 reps

Banded B stance thrust to thrust

Keep tension on the band starting with feet hip width apart 
Step on me foot in step out 
Staying low in squat

Banded Side to Sides

Super set

Goblet Squats

-Tuck hips & squeeze core 
-Lean back to your range of motion 
-Use quads to pull your body back to upright position

Kneeling Leg Extensions

Each set your reps will go up but your can decrease if needed! 

Choose the heaviest weight you can do for the first set and go from there!

Dumbbell Walking Lunges pyramid

Band above knees 
Press out squeezing your glute 
Slow on the way in

Banded Abduction

Legs parallel to the ground at a 90 degree angle

Wall Sit

W1/D1: HOME Quads & Glutes

Welcome to The Summer Challenge 2023

Reverse Burpees!?!? Haha so excited for the challenge

Abigail

So hard but so fun! Can’t wait for more!

Rayanna

Optional Teaser Workout

Lisa

Chandler

Couldnt do the first combination properly so i just did the 15reps without the switch :)
But my butt is on fire🔥

W1/D1: GYM Quads & Glutes

Yesenia

W1/D2: GYM Back, Biceps & Core

W1/D2: HOME UPPER BODY

Absolutely loving these workouts.  You’re kicking my butt girl!

Shelby

W1/D3: GYM Shoulders/Chest/Tris

W1/D3: HOME Upper Body

Follow Along Cool Down

W1/D4: GYM Glutes & Hamstrings

W1/D4: HOME Glutes and Hamstrings

W1/D5: OPTIONAL Functional Full Body

W2/D1: HOME Quads & Glutes

W2/D1: GYM Quads & Glutes

W2/D2: GYM Back, Biceps & Core

W2/D2: HOME UPPER BODY

W2/D3: GYM Shoulders/Chest/Tris

W2/D3: HOME Upper Body

W2/D4: GYM Glutes & Hamstrings

W2/D4: HOME Glutes and Hamstrings

My strength is coming back 💪 🙏 🙌

W2/D5: OPTIONAL Functional Full Body

W3/D1: HOME Quads & Glutes

W3/D1: GYM Quads & Glutes

W3/D2: HOME UPPER BODY

W3/D2: GYM Back, Biceps & Core

W3/D3: GYM Shoulders/Chest/Tris

W3/D3: HOME Upper Body

Follow Along Cool Down Upper Body

W3/D4: GYM Glutes & Hamstrings

W3/D4: HOME Glutes and Hamstrings

W3/D5: OPTIONAL Functional Full Body

W4/D1: GYM Quads & Glutes

My knees really really hurt during and after doing the leg extensions. What can I do as an alternative?

Lina

W4/D1: HOME Quads & Glutes

W4/D2: GYM Back, Biceps & Core

Week 4...taking it to a whole new level 💯 🤪

W4/D2: HOME Upper Body & Core

W4/D3: GYM Shoulders, Chest & Tris

W4/D3: HOME Upper Body

W4/D4: GYM Cheeks and Hamstrings

Ugh...do not recommend after eating a large dinner.

W4/D4: HOME Cheeks & Hamstrings

W4/D5: OPTIONAL Functional Full Body

W5/D1: GYM Quads & Glutes

Getting atleast one week 5 workout in before Vegas!

W5/D1: HOME Quads & Glutes

W5/D2: GYM Back, Biceps & Core

After a week in Vegas, this workout kicked my butt 🙃 💪 😩

This is my favorite workout for a busy day so far.

W5/D2: HOME Upper Body & Core

W5/D3: GYM Shoulders, Chest & Tris

Had to adjust some of the workout due to my knee being messed up.

W1/D1: HOME Quads & Glutes

Community

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