Name: Playbook - Chandler Nicoll - W12/D5: Glutes & Hamstrings
Uploaded: 2024-03-02T15:28:36.663Z
Duration: 60 min
Description: W12/D5: Glutes & Hamstrings

THE LAST DAY🔥 

We’re finishing this guide with your final leg day! I am so so proud of you for all of your hard work and for continuing to show up everyday. Even if the past twelve weeks weren’t perfect you did it👏🏽 

Your fitness will never be perfect, things happen but one things you can control is showing up for yourself and you did that. 

Congratulations! 
You’ll be focused on your glutes and hamstrings today. 

This is the gym version

Remember to:
Keep your head down 
Shoulder blades on the bench
Tuck your hips 
Challenge your weights

Pause Hip Thrusts

Chest up, squeeze shoulder blades together 
Hinge at hips (act like you are closing a door with your glutes) keeping head down & spine neutral 
Slow on the way down keeping barbell close to your legs
Soft knees and stop at your range of motion 
Press through heels and stand up

Romanian Deadlifts

Step one leg back 
Heavy in front heel 
Keep chest up core tight
EACH LEG

Reverse Lunges

EACH SIDE 
Hold dumbbell in opposite hand 
Press hips back 
Stop when you feel in glute/hamstring

Bench SL RDL

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

Cable Kick Backs

W12/D5: Glutes & Hamstrings

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 ✔️

Lynnette

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

Ruby

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/D5: Glutes & Hamstrings

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