Name: Playbook - Chandler Nicoll - W1/D1 Legs: Glutes & Hamstrings
Uploaded: 2024-03-02T15:28:35.629Z
Duration: 45 min
Description: W1/D1 Legs: Glutes & Hamstrings

So good! I’m a beginner + post partum, that kicked my butt lol!

Bailey

Aidalynn

Meeks

Girl I'm dying! That was great! Hard for not working out in awhile but I feel good!

Megan

Yadira

Emily

Good im struggling with on what to eat i don’t get hungry much

Hard!! It was such a challenge! I slacked in some spots but I’ll get it next time! Lol I’m sweating like I’ve never have before

Shaniqua

I said “gurl, wtf” about 10 times during thus workout lol still loved it 🔥🔥

Mayra

Not sure if I just missed it, but I’d love to know what moves are good for a stretch or cool down! Sorry, beginner here!!🤣Thank you! Great workout!!

Tiari

Azra

The app and workout are awesome and super
Easy to follow 😁

Lizzy

Sonia

Girl.... that was brutal. But I loved every second of it 🤘🏽🔥

Tough! Exactly what I needed! Love the videos with each exercise

Alexandria

It was hard, I am a beginner, but I was able to do it 💪

Missy

It was an intense one! I loved it! I feel great

Bree

Yay! First workout on this app! I’m in love😍

Julianne

Indicate whether the routine is suitable for beginners, intermediaries or advanced students. This was a heavy routine to start with... but rewarding.

Solandra

It was great, just what my body needed to jump start this journey on getting fit again. 🤗 thank you!

Tanya Gonzalez

Really feeling my legs burnn, great workout!

Brenda Dedam

Ruby

This workout is glutes & hamstrings focused 

Equipment used: 
• Resistance Bands 
• Sturdy Chair 
• Optional Dumbbells or household item 

Make sure to do the warm up as well! 

Warm Up: Repeat 2-3x 
• Standing Hip Rotations 5 each way each leg 
• BW Squats w/pulse 20 reps 
• Band Lateral Walks 10 each way

Standing Hip Rotations

BW Squat W/Pulse

Band Placement: 
Above knees allows for more support 
Under knees creates more resistance 
Above ankles creates the most (hardest resistance)

Banded Lateral Walks

Warm Up

Complete all four exercises before taking a 45 second rest.
5 rounds

Feet Past hip width apart 
Point toes outward
Sit heavy in heels keeping knees in line with toes 

Dumbbell optional

Sumo Squats

Keep back straight, core tight 
Using glutes & hamstrings to move band

Resistance Band Deadlifts

Keep core tight chest up
Sit & using one leg drive foot into ground and stand up 

Option: keep opposite heel on the ground for stability

Make sure to do both legs

Single Leg Sit to Stand

Make sure both feet land on the ground at the same time

Option: reverse lunges

Jump Lunges

Circuit 1

Complete all 3 exercises before taking a 45 second rest 

4 rounds

Shoulder blades on chair or bench 
Keep chin tucked 
Drive through heels keeping glutes squeezed the entire time

Body Weight Hip Thrusts

Kick one leg back 
Focus on pressing through foot that is forward 
Keeping chest up & core tight
Do both sides

BW Static Lunges

Sit heavy in heels
Legs parallel to ground

Squat Hold

Circuit 2

10 steps forward then complete 10 jump squats

Front Walks to Jump Squats

W1/D1 Legs: Glutes & Hamstrings

Robyn

W1/D2 Upper Body & Core

W1/D3 Upper Body & Core

Won’t feel my legs for a week, killer 🔥🔥

Angie

I woke up stiff…… Now I’m scared of the stairs 🤣

W1/D4 Legs: Quads & Glutes

Chantelle

W1/D5 Full Body (Optional)

This workout was awesome. Enough variety that I didn’t get bored and easy to follow.

Just what I needed to get back into the swing of things after a fellow teacher's passing.

W1/D1 Legs: Glutes & Hamstrings

Community

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