Name: Playbook - Chandler Nicoll - W2/D4 Quads & Glutes
Uploaded: 2024-03-02T15:28:35.524Z
Duration: 60 min
Description: W2/D4 Quads & Glutes

Jessica

Leg Day focused on your quads & glutes! Make sure to do the warm up to avoid injury! 

It’s also great to do a set or two with lower weight before doing your actual weight choice for the main exercises

Standing Hip Rotations

BW Squat W/Pulse

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

Use barbell or dumbbells 
Kick one foot back 
Drop back knee & heavy in your front heel

Front Loaded Lunges (both legs)

Squeeze at the top 
Slow & Controlled on the way down
Make sure to do BOTH LEGS

Single Leg Leg Extensions

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

Option: reverse lunges

Jump Lunges

Superset

Feet hip width apart 
Dumbbell at chest 
Sit heavy in your heels 
Press through ground to stand up

Goblet Squats

Feet hip width apart 
Shoulder blades on bench 
Press through heels 
Squeezing glutes the entire time

Dumbbell Hip Thrusts

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

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

Cable Kick Backs

W2/D4 Quads & Glutes

Lauren

Shelby

Ashley

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

Bella🌙

W1/D3 Back & Biceps

W1/D4 Quads & Glutes

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!!

W2/D3 Back & Biceps

Mayra

W2/D5 Full Body

W3/D1 Glutes & Hamstrings

W3/D2 Shoulders, Chest & Triceps

W3/D3 Back & Biceps

W3/D4 Quads & Glutes

My wrists hurt so much after so many exercises back-to-back having to balance on them! Any tips on how to improve with this?

Mishy

W3/D5 Full Body

W4/D1 Glutes & Hamstrings

W4/D2 Shoulders, Chest & Triceps

W4/D3 Back & Biceps

W4/D4 Quads & Glutes

🔥🔥 Definitely a burner, but in such a great way!

W2/D4 Quads & Glutes

Community

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