Name: Playbook - Chandler Nicoll - W3/D1 HOME BOOTY & HAMMIES
Uploaded: 2023-12-31T16:45:55.158Z
Duration: 45 min
Description: W3/D1 HOME BOOTY & HAMMIES

Meeks

Alyse

Lisa

Ruby

HOME💪🏽🍑Booty Focused! 

Equipment: 
• Resistance Band 
• Optional dumbbell or household to create more resistance 
• Sturdy Chair or couch

Standing Hip Rotations

BW Squat W/Pulse

Warm Up

This is really going to wake up your glutes!

Make sure to keep tension on your resistance band the entire time, your knees should never cave in. They should always be in line with your toes

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

Banded Lateral Walks

Grab a resistance band and place it above or below your knees 
Make sure knees are in line with toes (knees shouldn’t cave in ever) 
Step forward staying low in squat position & keeping tension on band

Band Front Walks

Grab a resistance band 
Sit heavy in your heels, stand & kick on leg back squeezing your glute
Repeat on other side

Squat to Kick Back

Sit heavy in heels
Legs parallel to ground

Squat Hold

Circuit 1

Equipment: 
• Sturdy Bench 
• Resistance band 
• Optional weights

One dumbbell 
One step up and one lateral
lunge equals one rep
Make sure to do both sides

Step Up to Lateral Lunge

Feet Past hip width apart 
Point toes outward
Sit heavy in heels keeping knees in line with toes 

Dumbbell optional

Sumo Squats

Keep back straight, core tight 
Using glutes & hamstrings to move band

Resistance Band Deadlifts

Circuit 2

Two exercises that will have your glutes on fire!

Shoulder blades on chair or bench 
Keep chin tucked 
Drive through heels keeping glutes squeezed the entire time

Body Weight Hip Thrusts

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

Banded Abduction

Super Set

W3/D1 HOME BOOTY & HAMMIES

LOWER BODY WARM UP OPTION 1

UPPER BODY WARM UP OPTION

Lynnette

Hardie but a goodiee. Definitely grateful for the variations after not working out for so long

Amanda

I really liked that one! That 30 rep triple pulse was a burner!!!!

W1/D1: HOME Booty & Hammies🍑

Mayra

Christyal

W1/D1: GYM Booty & Hammies

Super challenging for a day 2 workout when I haven’t done any upper body workouts in awhile and naturally don’t have a lot of upper body strength. Had to skip some reps and exercises this time.

Ciera

W1/D2: GYM UPPER BODY

Loved the bridge hold overhead pull!! That was awesome! Way too hot to run though so 20 minutes of walking lunges..

Jessie

W1/D2: HOME Upper Body

Loving it! Love challenging myself daily. Week 1 Day 3 done!💪🏽

Krystal

W1/D3: GYM Upper Body B

Having this many plant position exercises hurts my wrists a LOT. I find having this many similar exercises to be tedious. I have lots of weights, so maybe I’ll switch it up to the gym workouts sometimes to keep it interesting!

Julianne

My arms were shaking and my shoulders ach!

W1/D3: HOME Upper Body B💪🏽

Jessica

W1/D4: GYM Fire Quads & Glutes

Reverse hyperextensions are very difficult to do when you don’t have access to a bench. But still a great workout!

W3/D1 HOME BOOTY & HAMMIES

Community

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