Name: Playbook - Chandler Nicoll - W2/D1 Legs: Glutes & Hamstrings
Uploaded: 2024-03-02T15:28:35.650Z
Duration: 45 min
Description: W2/D1 Legs: Glutes & Hamstrings

This workout was awesome. Enough variety that I didn’t get bored and easy to follow.

Lizzy

Mayra

Just what I needed to get back into the swing of things after a fellow teacher's passing.

Ruby

Glutes & Hamstrings focused 

Equipment: 
• Sturdy Chair or couch 
• Resistance Band 
• Optional Dumbbell or household item

Shoulder Blades on bench 
Tuck chin 
Keep one foot on the ground abs press through heel
Squeeze your Glute

Single Leg Hip Thrusts

Shoulder blades on chair or bench 
Keep chin tucked 
Drive through heels keeping glutes squeezed the entire time

Body Weight Hip Thrusts

Super Set

Complete all 6 exercises before taking your rest

Feet wider than the bench 
Slowly lower body onto bench 
Press through heels to stand up

Box Squats

Step out into a lateral lunge then immediately into a reverse lunge 
That is two reps

Lateral Lunge to Reverse Lunge

Explode from one side to the other
Focus on lateral distance not speed 
Staying low 
Don’t cross leg behind the other

Speed Skaters

Feet Past hip width apart 
Point toes outward
Sit heavy in heels keeping knees in line with toes 

Dumbbell optional

Sumo Squats

Feet past hip width apart 
Explode through toes 
Land softly on feet

Jump Squats

Band Placement: 
Above knees allows for more support 
Under knees creates more resistance 
Above ankles creates the most (hardest resistance)

Banded Lateral Walks

Circuit 1

W2/D1 Legs: Glutes & Hamstrings

So good! I’m a beginner + post partum, that kicked my butt lol!

Bailey

Aidalynn

Meeks

W1/D1 Legs: Glutes & Hamstrings

Yadira

Robyn

W1/D2 Upper Body & Core

W1/D3 Upper Body & Core

Won’t feel my legs for a week, killer 🔥🔥

Angie

I woke up stiff…… Now I’m scared of the stairs 🤣

Tiari

W1/D4 Legs: Quads & Glutes

Chantelle

W1/D5 Full Body (Optional)

Julianne

W2/D2 Upper Body & Core

Kori Danielle

W2/D3 Upper Body & Core

W2/D4 Legs: Quads & Glutes

W2/D5 Full Body (Optional)

W3/D1 Legs: Glutes & Hamstrings

That was killer 🔥 
My shoulders and abs were burning

W3/D2 Upper Body & Core

I looked over everything before starting and though “oh this is an easy one!” NOPE!!!! Loved it though 💪🏼

W3/D3 Upper Body & Core

I think you were trying to kill my legs with today’s workout 😂

Perfect workout to do at work during my prep!

W3/D4 Legs: Quads & Glutes

well i was excited for my “30” min workout and sikeeee b it took 75 min for me🙃

W2/D1 Legs: Glutes & Hamstrings

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