Name: Playbook - Chandler Nicoll - W3/D1: HOME LEGS
Uploaded: 2024-03-02T15:28:36.158Z
Duration: 40 min
Description: W3/D1: HOME LEGS

Robyn

Lynnette

Ruby

WELCOME to WEEK THREE🍑

This is the HOME version of leg day so if you’re looking for the gym version make sure to head to that one. 

Equipment needed: 
•Couch or chair 
•Book or something sturdy to elevate heels 
•Medium weight household item to add resistance (optional) 
•Resistance Band (optional)

Info: 

Do all exercises back to back before taking your rest. 
Reminder if you don’t have weights that is okay! Body weight, a household item or resistance band above the knees works great!

IF YOU DON’T HAVE DUMBBELLS THAT IS OKAY. Grab a household or a resistance band 

- Stack your shoulders hips and heels over each other
- Maintain stability and lower down slowly
- Don't allow yourself to lean forward, keep your chin and eyes up
- Press up through your heels

Front squat

Hinge at hips keeping chest parallel to ground 
Sit into squat

Frog Squats

Feet past hip width apart 
Explode through toes 
Land softly on feet

Jump Squats

Tri set

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

Squeeze your core 
Use quads to pull yourself back up

Body Weight Leg Extensions

BODY WEIGHT IF NO ACCESS TO WEIGHT
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

Body Weight Hip Thrusts

Booty Super set

W3/D1: HOME LEGS

W1/D1 Welcome to The Summer Challenge

Mayra

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 ✔️

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.

W3/D1: HOME LEGS

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