Name: Playbook - Chandler Nicoll - W3/D3: Leg Day
Uploaded: 2024-10-27T01:46:13.543Z
Duration: 30 min
Description: W3/D3: Leg Day

Standing hip rotations

Body Weight Squats

- Hold dumbbells at shoulder height
- Push your hips back and keep your chest up as you come down
- Reach parallel and extend your legs to come up

Place dumbbell on hip 
Drive through foot on ground 
Make sure you feel movement in glutes

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

-Keep a slight bend at the front knee
- Come straight down until your reach shin height 
- Pull back up

- Cross arms over chest or arms extended out in front of your body
- Push hips back and lower down until knees are 90 degrees
- Hold position

Started this today! Was tough, will say that it is a little more than 30 mins. I cut the warm up by 1 set for each thing. Still a great work out!

LOVE the dumbell only workouts! SO much easier to do when you are in a hurry

Those glute bridges get me EVERY DAM TIME! 🤪