Name: Playbook - Chandler Nicoll - W3/D1: Quads, Glutes & Calves
Uploaded: 2024-03-02T15:28:36.174Z
Duration: 60 min
Description: W3/D1: Quads, Glutes & Calves

Added weight to the barbell this time for the front squats and my legs were on🔥

Lindsay

Alondra

Megan

Dalelyonnie

Welcome to week THREE!

You’ll see the same compound movements today as you had last week. You want to focus on challenging yourself a little more whether that be with your weight, tempo or muscle connection! That is how you build that muscle and make progress💪🏽 

This is GYM based so if you’re working out at home with minimal equipment go to the home version.

Remember this is your time so stay focused. Make that muscle connection and get ready🍑🔥

OPTION:  Grab dumbbells instead OR do a back squat if you are not comfortable with form for this exercise just yet!

Pause Front Squats

Do ALL reps of both exercises on one leg first then repeat on your other leg.

Once both legs are done take your rest

Focus on pressing through your front foot.
Drop your back knee passed the elevation

Front Foot Elevated Reverse Lunge

Body Weight Front foot elevated split squat

Super set

Drop set: each set you’ll add weight and decrease the amount of reps.

The key is to make sure you are adding weight each set

DROP-SET Leg Extensions

Make sure to do both legs for the b stance thrusts then do the regular thrusts.

Then take your rest

Notice my foot placement. 
One foot is in front of the other 
Press through the foot CLOSER to your body 

EACH SIDE

B-Stance Db Hip Thrust

Db Hip Thrust

Booty Superset

- Push through the balls of your feet
- Engage your calves as you go up

Standing calf raise

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