Name: Playbook - Chandler Nicoll - W1/D1: GYM Booty & Hammies
Uploaded: 2023-12-31T16:45:54.628Z
Duration: 60 min
Description: W1/D1: GYM Booty & Hammies

Mayra

Christyal

*Gym Based* leggie day to start this challenge out🍑🔥 

Remember to focus on your muscle connection. Don’t speed through your exercises. Rule of them is if you can do 2-3 more reps above the rep count I give you (with good form), your weight is too light so try to add a little more.

Standing Hip Rotations

Place band around legs 
Tuck hips 
Kick one leg out to the side 
Squeeze glute

Banded Lateral Kicks

BW Squat W/Pulse

Warm Up

Barbell sits on traps 
Retract shoulders keeping chest up 
Squeeze core 
Take a deep breath in through diaphragm 
Lower slowly pushing hips back, knees forward 
Exhale as you press through the ground with heels 
Squeeze glutes the entire time

Barbell Squats

Do reps for bothering exercises before taking your rest

Shoulder Blades on bench 
Tuck chin & look straight at knees 
Press through heels using glutes to move the weight 
Pause at the top for 2-3 seconds

Pause Barbell Hip Thrusts

Grab a resistance band 
Sit heavy in your heels, stand & kick on leg back squeezing your glute
Repeat on other side

Squat to Kick Back

Super set

Option: body weight & put foot down before raising knee

Reverse Lunge to Knee Raise

Do reps for both exercises before taking your rest

Chest up, squeeze shoulder blades together 
Hinge at hips (act like you are closing a door with your glutes) keeping head down & spine neutral 
Slow on the way down keeping barbell close to your legs
Soft knees and stop at your range of motion 
Press through heels and stand up

Romanian Deadlifts

Dumbbell Sumo Squat

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

W1/D1: GYM Booty & Hammies

Meeks

Alyse

LOWER BODY WARM UP OPTION 1

UPPER BODY WARM UP OPTION

Lynnette

Hardie but a goodiee. Definitely grateful for the variations after not working out for so long

Amanda

I really liked that one! That 30 rep triple pulse was a burner!!!!

W1/D1: HOME Booty & Hammies🍑

Super challenging for a day 2 workout when I haven’t done any upper body workouts in awhile and naturally don’t have a lot of upper body strength. Had to skip some reps and exercises this time.

Ciera

W1/D2: GYM UPPER BODY

Loved the bridge hold overhead pull!! That was awesome! Way too hot to run though so 20 minutes of walking lunges..

Jessie

W1/D2: HOME Upper Body

Loving it! Love challenging myself daily. Week 1 Day 3 done!💪🏽

Krystal

W1/D3: GYM Upper Body B

Having this many plant position exercises hurts my wrists a LOT. I find having this many similar exercises to be tedious. I have lots of weights, so maybe I’ll switch it up to the gym workouts sometimes to keep it interesting!

Lisa

Julianne

My arms were shaking and my shoulders ach!

Ruby

W1/D3: HOME Upper Body B💪🏽

Jessica

W1/D4: GYM Fire Quads & Glutes

Reverse hyperextensions are very difficult to do when you don’t have access to a bench. But still a great workout!

W1/D1: GYM Booty & Hammies

Community

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