Name: Playbook - Chandler Nicoll - W2/D4: LEGS. Quads & Booty
Uploaded: 2024-03-02T15:28:35.815Z
Duration: 60 min
Description: W2/D4: LEGS. Quads & Booty

Love prison squats, still hate frog squats 🤣

Nicole Chen

Lena

Quad & Booty focused workout🍑 
Make sure to focus on form over everything!

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

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

Goblet Squats (AT HOME ONLY)

Squeeze your core 
Use quads to pull yourself back up

Body Weight Leg Extensions

Step ups

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

Prison Squats

Sit at a 90 degree angle
Elbows on knees 
Chest up

Frog Squats

Superset

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 (use dumbbell or band at home)

Band above knees 
Press out squeezing your glute 
Slow on the way in

Banded Abduction

W2/D4: LEGS. Quads & Booty

Meeks

Great warm up! New moves, feeling motivated 🤗

LOWER BODY WARM UP OPTION 1

Are you sure that was just a warm up??? 😂

Brittny

UPPER BODY WARM UP OPTION

Full Body Warm Up Option

Felt great! Only question.. on monster walks.. do 4 steps count as 1 rep?

Jessie

Mayra

W1/D1: LEGS; Glute & Hammie

Lisa

W1/D2: Push Day💪🏽

Abigail

Whew!  Those sit ups were brutal!!  Can’t wait to see progress!

W1/D3: FULL BODY

Tougher than I thought...those frog squats though 🤪

Jennifer

Killer workout....dead ☠ but with energy lol

W2/D4: LEGS. Quads & Booty

Community

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