Name: Playbook - Chandler Nicoll - W1/D1: HOME Booty & Hammies🍑
Uploaded: 2023-12-31T16:45:54.552Z
Duration: 30 min
Description: W1/D1: HOME Booty & Hammies🍑

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!!!!

Meeks

Those hip thrusts were rough! I’m sweating now 😅

Lisa

Pauline

Dead 😩

Still getting used to using the app but I’ll figure it out 😉

Lilinoe Souza

Ruby

Kathleen Jones

First workout back in a long time, feels great!x

Abigail

Good. I feel exhausted 😅. My legs will be jello tomorrow.

Krystal

It was lovely and exhausting 😅 🔥 Feels great to have done my first exercise since I had my baby. Had problems with the deadlifts tho. They really hurt my lower back and I’m not sure what I did wrong.

Lina

Uff good start to this Challenge!!🥳🥳🥳

Day 1 HOME Booty & Hamstrings🔥 

It’s important to remember when working out at home you need to focus a lot on your time under tension when doing your exercises to get the best out of the move! So make sure not to speed through your reps, really focus on form & feeling the movement in the correct muscle! 

Equipment:
•Resistance Band 
•Optional Dumbbell to increase resistance

Standing Hip Rotations each way

BW Squat W/Pulse

WARM UP

Three exercises! Make sure to do all reps before taking your rest between rounds.

Option: take out jump and explode staying on toes

Sumo Squat W/pulse to Jump Squat

Step out with one leg 
Sit heavy in your heel and push hip back like you’re going to sit down 
When you step back in drive knee towards chest

Option: put foot down before raising knee

Lateral Lunge to Knee Raise

Legs parallel to the ground at a 90 degree angle

Wall Sit

Circuit 1

Place band underneath one foot 
Hold with opposite hand 
Hinge at hip 
Keep straight line from head to hips

Band Single Leg Deadlift (LEFT LEG)

Band Single Leg Deadlift (RIGHT LEG)

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

Resistance Band Deadlifts

Place band above knees 
Press knees out 
Tuck chin 
Press through heels squeeze glutes repeat 3 times before going all the way back down

Band Triple Hip Thrusts

Take four steps forward 
Do four squat Jacks 
Take four steps back
That is one rep!

Front Walk to Squat Jack

Circuit 2

W1/D1: HOME Booty & Hammies🍑

Alyse

LOWER BODY WARM UP OPTION 1

UPPER BODY WARM UP OPTION

Mayra

Christyal

W1/D1: GYM 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!💪🏽

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!

Julianne

My arms were shaking and my shoulders ach!

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: HOME Booty & Hammies🍑

Community

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