Name: Playbook - Chandler Nicoll - W1/D3: Leg Day
Uploaded: 2024-10-27T01:46:13.506Z
Duration: 30 min
Description: W1/D3: Leg Day

Ruby

Kimberly Le

Robyn

Your second leg day of the week! 

Remember you can arrange these workouts to fit into your week! A rest day between days 1/2 and the 3/4 would be ideal!

- Hold dumbbells at shoulder height
- Push your hips back and keep your chest up as you come down
- Reach parallel and extend your legs to come up

Dumbbell front squat

Dumbbell Alt Reverse Lunges

Front Squat SS Alt. Reverse Lunges

Place dumbbell on hip 
Drive through foot on ground 
Make sure you feel movement in glutes

DB SL Bridge

Band above knees 
Press out squeezing your glute 
Slow on the way in

Banded Abduction

DB SL Bridge SS Abduction

-Keep a slight bend at the front knee
- Come straight down until your reach shin height 
- Pull back up

Dumbbell bulgarian split squat

Pulse

- Cross arms over chest or arms extended out in front of your body
- Push hips back and lower down until knees are 90 degrees
- Hold position

Squat hold

Split Squat SS Pulse SS Hold

W1/D3: Leg Day

W1/D1 Introduction

Started this today! Was tough, will say that it is a little more than 30 mins. I cut the warm up by 1 set for each thing. Still a great work out!

Chandler

W1/D1: Leg Day

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

Madison

W1/D2: Upper Body

W1/D4: Upper Body

Those glute bridges get me EVERY DAM TIME! 🤪

W1/D3: Leg Day

Community

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