Name: Playbook - Chandler Nicoll - W12/D1: HOME LEGS
Uploaded: 2024-03-02T15:28:36.634Z
Duration: 40 min
Description: W12/D1: HOME LEGS

Lynnette

Ruby

Welcome to the final week Fam! Congratulations you have made it here, you should be so proud of yourself for continuing to show up for yourself each week👏🏽

This is the HOME version of leg day so if you’re looking for the gym version make sure to head to that one. 

Equipment needed: 
•Couch or chair 
•Medium weight household item to add resistance (optional) 
•Resistance Band (optional)

IF YOU DON’T HAVE DUMBBELLS THAT IS OKAY. Grab a household or a resistance band 

- Stack your shoulders hips and heels over each other
- Maintain stability and lower down slowly
- Don't allow yourself to lean forward, keep your chin and eyes up
- Press up through your heels

Front squat

Staying low the entire time 
Swaying side to side 
Keep chest up & core tight

Cossack Squats

Body Weight Hip Thrusts

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

Grab a resistance band and place it above or below your knees 
Make sure knees are in line with toes (knees shouldn’t cave in ever) 
Step forward staying low in squat position & keeping tension on band

Band Front Walks

Legs parallel to the ground at a 90 degree angle

Wall Sit

One Big Circuit

W12/D1: HOME LEGS

W1/D1 Welcome to The Summer Challenge

Mayra

Robyn

W1/D1: HOME LEGS

Thought about crawling back to my car after this workout 😂🤝

Lydia

2 time around and still burns like the first

Destiny

W1/D1: Quads, Glutes & Calves

Lindsay

W1/D2: Back, Biceps & Cardio

I am beyond sore from day 1 😭now I am on a 20 min bike ride! Cardio ✔️

Could barely do the pop jacks from how my quads feel from yesterday 😪 😩 😫

W1/D2: HOME Upper Body & Cardio

Don't underestimate Deadbug...I'm dead 💀 🤣 😂

W1/D3: OPTIONAL Full Body Burn

It took far too long for my brain to compute the dead bug 🤣

Are you trying to kill me? Two days in a row with Deadbug.

W1/D4: HOME Upper Body & Cardio

Dalelyonnie

My shoulders were already spicy after doing your ab workout on Tuesday but now they’re on fire!! 🔥

Shelby

W1/D4: Shoulders, Chest & Triceps

Megan

Abigail

W1/D5: Glutes & Hamstrings

Still trying to figure out the form for SL Deadlifts...something about them stumps my body.

W12/D1: HOME LEGS

Community

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