Name: Playbook - Chandler Nicoll - W1/D4 Quads & Glutes
Uploaded: 2024-03-02T15:28:35.505Z
Duration: 60 min
Description: W1/D4 Quads & Glutes

Ashley

Start with feet hip width apart 
Chest up core tight 
Sit heavy in heels, down to 90 degrees 
Come about 1/3 of the way up and back down into the squat 
Then stand all the way up 
That is one rep

1 & 1/3 Squats

Place band to your fitness level 
Kick one leg back and squeeze Glute

Band Kickbacks

Warm Up

Barbell sits on your shoulders 
Sit back heavy in heels keeping chest & elbows up 
Press heels into ground as you stand up

Front Squats

Heels Elevated 
Toes pointed out 
Keep tension in upper back & core

Prison Squats

Legs parallel to the ground at a 90 degree angle

Wall Sit

Superset

Dumbbell can sit at chest or at side 
Step one foot forward 
Keep chest up core tight

Front Lunges (each leg)

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

Option: reverse lunges

Jump Lunges

Press through one heel 
Squeeze glutes the entire time 
Slow on the way down

Single Leg Glute Bridges (each leg)

Barbell sits on hips/pelvis 
Feet hip width or a little wider 
Press through heels 
Squeezing glutes the entire time 
Slow on the way down

Barbell Glute Bridges

Using your glute medius press out the legs

Seated Abduction

W1/D4 Quads & Glutes

Lauren

Shelby

W1/D1 Glutes & Hamstrings

Ciara

My arms are jello!
Maybe an alternative to push ups for beginners. I’ve never been able to do even 1 good one. I have 0% of those muscles. I replaced them with up right ones against my squat rack to hopefully help do something to the same area 🤞🏽

Kendall

Jeili Reid

W1/D2 Shoulders, Chest & Triceps

Jessica

Bella🌙

W1/D3 Back & Biceps

Killer but in such a great way!! 🔥🔥

Push-up power thing was tough so I just did girly push ups

W1/D5 Full Body

Lorena

W2/D1 Glutes & Hamstrings

W2/D2 Shoulders, Chest & Triceps

That finisher at the end got my biceps wobbly!!

W1/D4 Quads & Glutes

Community

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