Name: Playbook - Chandler Nicoll - W2/D4: GYM Fire Quads & Glutes
Uploaded: 2023-12-31T16:45:55.127Z
Duration: 60 min
Description: W2/D4: GYM Fire Quads & Glutes

I did 1/2 home and 1/2 gym to accommodate my knee. Great workout even at 1 pm. 🤣

Alyse

GYM BASED Leg Day focusing on your quads and glutes!

Barbell sits on traps 
Retract shoulders keeping chest up 
Squeeze core 
Take a deep breath in through diaphragm 
Lower slowly pushing hips back, knees forward 
Exhale as you press through the ground with heels 
Squeeze glutes the entire time

Barbell Squats

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

Front Loaded Lunges

Heels Elevated 
Toes pointed out 
Keep tension in upper back & core

Prison Squats

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

Single Leg Leg Extensions

Barbell sits on hips/pelvis 
Feet hip width or a little wider 
Press through heels 
Squeezing glutes the entire time 
Slow on the way down

Barbell Glute Bridges

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

Banded Lateral Walks

W2/D4: GYM Fire Quads & Glutes

Meeks

LOWER BODY WARM UP OPTION 1

UPPER BODY WARM UP OPTION

Lynnette

Hardie but a goodiee. Definitely grateful for the variations after not working out for so long

Amanda

I really liked that one! That 30 rep triple pulse was a burner!!!!

W1/D1: HOME Booty & Hammies🍑

Mayra

Christyal

W1/D1: GYM Booty & Hammies

Super challenging for a day 2 workout when I haven’t done any upper body workouts in awhile and naturally don’t have a lot of upper body strength. Had to skip some reps and exercises this time.

Ciera

W1/D2: GYM UPPER BODY

Loved the bridge hold overhead pull!! That was awesome! Way too hot to run though so 20 minutes of walking lunges..

Jessie

W1/D2: HOME Upper Body

Loving it! Love challenging myself daily. Week 1 Day 3 done!💪🏽

Krystal

W1/D3: GYM Upper Body B

Having this many plant position exercises hurts my wrists a LOT. I find having this many similar exercises to be tedious. I have lots of weights, so maybe I’ll switch it up to the gym workouts sometimes to keep it interesting!

Lisa

Julianne

My arms were shaking and my shoulders ach!

Ruby

W1/D3: HOME Upper Body B💪🏽

Jessica

W1/D4: GYM Fire Quads & Glutes

Reverse hyperextensions are very difficult to do when you don’t have access to a bench. But still a great workout!

W2/D4: GYM Fire Quads & Glutes

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