Name: Playbook - Chandler Nicoll - W1/D1: Leg Day
Uploaded: 2024-05-01T00:12:55.842Z
Duration: 30 min
Description: W1/D1: Leg Day

Chandler

Ruby

It’s good to be back!!! I’m excited for this series!!

Robyn

Day 1 of the dumbbells only program!

You’ll be in and out of the gym today within the 30 min. Make sure to keep to your rest periods and challenge yourself. 

All you need is a set of dumbbells and a bench!

Standing hip rotations

Body Weight Squats

90/90s

Warm Up

- Begin with dumbbells in each hand and feet hip width
- Press hips back and lower dumbbells down until mid shins
- Lift back up to standing and press hips forward

Dumbbell RDL

Keep your head facing forward 
Chin tucked 
Feet hip width apart

Dumbbell Hip Thrust

RDLS SS Hip Thrusts

Hold dumbbell over head 
Be sure to switch hands to other side walking back

Oh SA Walking Lunge

- Sit against a wall with your legs and hips bent at 90 degrees
- Hold for time

Wall sit

OH SA Walking Lunge SS Wall Sit

READ: 
Complete reps for step downs on one leg followed by clams on SAME leg. Repeat the both on the other leg and then complete kneeling leg extensions

Slight lean forward 
Press through foot on the bench 
Don’t bounce off foot on the ground

Step Downs

- Flex the hips to 45 degrees and the knees to approximately 90 degrees 
- Initiate the movement by abducting your top leg
- Push your knee away from the midline of your body                                                                                        
- Maintain contact between your feet throughout the movement

Clam

Kneeling Leg Extensions

Step Downs SS Clams SS Kneeling Leg Extensions

W1/D1: Leg Day

W1/D1 Introduction

LOVE the dumbell only workouts! SO much easier to do when you are in a hurry

Madison Faircloth

Breah

W1/D2: Upper Body

W1/D3: Leg Day

W1/D4: Upper Body

Those glute bridges get me EVERY DAM TIME! 🤪

W1/D1: Leg Day

Community

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