Name: Playbook - Chandler Nicoll - W1/D4: Quads & Glutes
Uploaded: 2023-12-31T16:45:54.724Z
Duration: 45 min
Description: W1/D4: Quads & Glutes

Ruby

Angela

I can tell my glutes are going to be crying later 😭 this workout was great! Loved the band exercises.

Kirstie

We made it to day 4!! Quads & Glutes focused🍑 

Remember day 5 is optional so this may or may not be your last workout of the week depending on how you are feeling! 

This is both the home & gym option just make sure to pay attention to which exercises are for each option. 

You’re crushing this first week let’s finish it strong friends💪🏽

Heels Elevated Barbell Squats (GYM ONLY)

We have two quad focused exercises to be done with minimal rest in between.

1. Place heels on object to elevate (home use a book or anything sturdy) 
2. Hold item at chest 
3. Sit heavy into squat, don’t come all the way up creating the constant tension

Constant Tension Heels Elevated Squats

Squeeze your core 
Use quads to pull yourself back up

Body Weight Leg Extensions

Quad Burner

Place one foot on a bench/something sturdy
Step other foot forward 
Focusing on using foot on the ground drop down into lunge and press through heel
Repeat reps on other side

Split Squat

Band around knees 
Press through heels 
Squeeze glutes the entire time

Banded Glute Bridges (grab a dumbbell)

Make sure to do BOTH LEGS 
Keeping back straight & avoid arch your back 
Kick leg back & squeeze Glute the entire time

Cable Kick Backs

Booty Superset (GYM ONLY)

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

Band Kickbacks

Keep tension on the band starting with feet hip width apart 
Step on me foot in step out 
Staying low in squat

Banded Side to Sides

Banded Glute Bridges

Booty tri set (HOME ONLY)

W1/D4: Quads & Glutes

W1/D0: WELCOME!

Brittani

Getting Started: Tips For Success

Thought I would keep going after the Winter Challenge with something new

Very challenging and I loved it! I feel the burn!!

Kaley

Suggest heavier or lighter weights and options to make it harder

Anonymous

W1/D1: Glutes & Hammies

Lindsay

Loved how hard it was and how it didn’t take too long

Mitzia

W1/D2: Full Upper Body (GYM ONLY)

Great focus body pump after long work day

W1/D4: Quads & Glutes

Community

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