Name: Playbook - Chandler Nicoll - W3/D1 Glutes & Hamstrings
Uploaded: 2024-03-02T15:28:35.532Z
Duration: 60 min
Description: W3/D1 Glutes & Hamstrings

Ashley

Leg Day! 

You’re going to be focusing on form & muscle connection as much as possible!

Rep counts have gone down a little so make sure to take a look at your weight selection! Can you do a little more? (Make sure to not sacrifice your form)

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

Banded Lateral Walks

BW Squat W/Pulse

Warm Up

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

Two exercises back to back with no rest in between. Take rest after reps for both exercises have been completed

Shoulder Blades on bench 
Tuck chin & look straight at knees 
Press through heels using glutes to move the weight 
Pause at the top for 2-3 seconds

Pause Barbell Hip Thrusts

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

Banded Abduction

Superset

Grab two dumbbells 
Keep chest up back straight 
Hinge at hips, push glutes back 
Only go down to your range of motion 
Using hamstrings/glutes to move weight

Dumbbell Deadlifts

Step one leg back 
Heavy in front heel 
Keep chest up core tight

Reverse Lunges (each leg)

Make sure to do BOTH LEGS 
Keeping back straight & avoid arch your back 
Kick leg back & squeeze Glute the entire time

Cable Kick Backs

W3/D1 Glutes & Hamstrings

Lauren

Shelby

W1/D1 Glutes & Hamstrings

Ciara

My arms are jello!
Maybe an alternative to push ups for beginners. I’ve never been able to do even 1 good one. I have 0% of those muscles. I replaced them with up right ones against my squat rack to hopefully help do something to the same area 🤞🏽

Kendall

Jeili Reid

W1/D2 Shoulders, Chest & Triceps

Jessica

Bella🌙

W1/D3 Back & Biceps

W1/D4 Quads & Glutes

Killer but in such a great way!! 🔥🔥

Push-up power thing was tough so I just did girly push ups

W1/D5 Full Body

Lorena

W2/D1 Glutes & Hamstrings

W2/D2 Shoulders, Chest & Triceps

That finisher at the end got my biceps wobbly!!

W3/D1 Glutes & Hamstrings

Community

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