Name: Playbook - Chandler Nicoll - W3/D1 Legs: Glutes & Hamstrings
Uploaded: 2024-03-02T15:28:35.673Z
Duration: 45 min
Description: W3/D1 Legs: Glutes & Hamstrings

Meeks

Ruby

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

Circuit 1

Equipment: 
• Sturdy Bench 
• Resistance band 
• Optional weights

Resistance band is optional
Keep chest up & core tight 
Sit heavy in your heels 
Squeeze glutes the entire time

Banded Squats w/dumbbell

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

Step Up to Lateral Lunge

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 Legs: Glutes & Hamstrings

So good! I’m a beginner + post partum, that kicked my butt lol!

Bailey

Aidalynn

W1/D1 Legs: Glutes & Hamstrings

Yadira

Robyn

W1/D2 Upper Body & Core

W1/D3 Upper Body & Core

Won’t feel my legs for a week, killer 🔥🔥

Angie

I woke up stiff…… Now I’m scared of the stairs 🤣

Tiari

W1/D4 Legs: Quads & Glutes

Chantelle

W1/D5 Full Body (Optional)

This workout was awesome. Enough variety that I didn’t get bored and easy to follow.

Lizzy

Mayra

Just what I needed to get back into the swing of things after a fellow teacher's passing.

W2/D1 Legs: Glutes & Hamstrings

Julianne

W2/D2 Upper Body & Core

Kori Danielle

W2/D3 Upper Body & Core

W2/D4 Legs: Quads & Glutes

W2/D5 Full Body (Optional)

That was killer 🔥 
My shoulders and abs were burning

W3/D2 Upper Body & Core

I looked over everything before starting and though “oh this is an easy one!” NOPE!!!! Loved it though 💪🏼

W3/D3 Upper Body & Core

I think you were trying to kill my legs with today’s workout 😂

Perfect workout to do at work during my prep!

W3/D4 Legs: Quads & Glutes

well i was excited for my “30” min workout and sikeeee b it took 75 min for me🙃

W3/D1 Legs: Glutes & Hamstrings

Community

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