Name: Playbook - Chandler Nicoll - W2/D5: HOME LEG DAY🍑
Uploaded: 2024-03-02T15:28:36.150Z
Duration: 40 min
Description: W2/D5: HOME LEG DAY🍑

A lot less lower back pain today! Thank you for the explanation on form for SL Deadlifts. 😁 ❤ 😊

Ruby

Final day of the week focusing on glutes and hamstrings! 

This is the HOME version 

Since you’re at home make sure to especially slow down and focus on muscle connection to get the most out of each movement

Equipment:
Chair or something sturdy 
Can be done body weight but if you have a weight or household item that’s great!

You’ll do 8 Kas flute bridges:
Short range of motion
Squeeze glutes 

Into: 8 hip Thrusts 
Full range of motion 
Squeeze glutes 

16 reps total that is 1 full set!

Kas Glute bridge to hip Thrust

You can also use weights if you feel confident to do so

Band Deadlifts

Constant Tension Sumo Squats

Superset

-Keep a slight bend at the front knee
- Come straight down until your reach shin height 
- Pull back up

Dumbbell bulgarian split squat

Push your hips back 
Focus on pressing foot through the ground
Glute & hamstring focused 
Do each leg

SL Deadlift

Legs parallel to the ground at a 90 degree angle

Wall Sit

W2/D5: HOME LEG DAY🍑

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 😪 😩 😫

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.

W2/D5: HOME LEG DAY🍑

Community

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