Name: Playbook - Chandler Nicoll - W1/D1: Lower Body
Uploaded: 2024-05-01T00:12:55.825Z
Duration: 30 min
Description: W1/D1: Lower Body

Welcome to day 1! 

This workout can be done completely body weight. If you have dumbbells or a resistance band I encourage you to add them in for an extra challenge! 

Squat Pulse 
SL dead to Curtsy Lunge 
SL Clams 
Glute Bridges
Jump Squats
Wall Sit

90/90s

Stationary Lunge lean & reach

Hands behind head
Sit back heavy in heels
Chest up core tight

Prisoner Squats

Warm Up

-Stand with feet shoulder width apart
-Lower into the bottom of a squat 
-Start standing back up and stop short of full extension 
-Pulse for desired reps

Squat pulses

Option shown at end of video 

Do both sides

SL Dead to Curtsy Lunge

- Lay on the floor with your legs bent
- Push through your heels bringing your hips up 
- Squeezing your glutes 
- Lower back to starting position

Glute bridge

- 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                                                                                        
- EACH SIDE FOR REPS

Clam

Feet past hip width apart 
Explode through toes 
Land softly on feet

Jump Squats

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

Wall sit

Lower Body Circuit

W1/D1: Lower Body

W1/D1 Introduction

It’s was deceivingly hard 😂 but good!

W1/D1: Lower Body

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