Name: Playbook - Chandler Nicoll - W3/D4: GYM Quads & Bootyyy
Uploaded: 2023-12-31T16:45:55.220Z
Duration: 60 min
Description: W3/D4: GYM Quads & Bootyyy

GYM BASED Leg Day focusing on your quads and glutes! Increase your resistance! Check in with yourself. Can you increase your weight? Even if it’s just for a couple reps!

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

Dumbbell can sit at chest or at side 
Step one foot forward 
Keep chest up core tight

Front Lunges

Make sure both feet land on the ground at the same time

Option: reverse lunges

Jump Lunges

Superset

Heels Elevated 
Toes pointed out 
Keep tension in upper back & core

Prison Squats

Squeeze at the top 
Slow & Controlled on the way down
Make sure to do BOTH LEGS

Single Leg Leg Extensions

Press through one heel 
Squeeze glutes the entire time 
Slow on the way down

Single Leg Glute Bridges

Barbell sits on hips/pelvis 
Feet hip width or a little wider 
Press through heels 
Squeezing glutes the entire time 
Slow on the way down

Barbell Glute Bridges

Superset 2

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

Banded Lateral Walks

W3/D4: GYM Quads & Bootyyy

Meeks

Alyse

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!

Lisa

Julianne

My arms were shaking and my shoulders ach!

Ruby

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!

Kathleen Jones

W1/D4: HOME LEG BURNER

Damn didn’t think that was killer but I died

I don't consider anything optional...I just get it done!

W1/D5: FIRE FULL BODY (optional)

W2/D1: GYM Booty & Hammies

It was hard today. Only finished two rounds. But at least I woke up today and worked out!!

Salvie

W2/D1:HOME Booty & Hammies🍑

Forgot to Mark as completed yesterday. #kids 🤣 Biceps were so done.

Jeili Reid

W2/D2: GYM PULL UPPER BODY💪🏽

Samantha

Great. Glad I got up and had enough energy to workout today!

W2/D2: HOME Upper Body

Fire!!! Can hardly hold anything today. 🤣🙌🏼🔥

W2/D3: GYM PUSH Upper Body

First exercise since the surgery. I took it easy, felt quite weak and had to do a few adjustments, but I’m so grateful I can do anything at all!

Lina

Hard work. Trying to balance working out and a newborn😆. Work out was challenging but loved it!

W2/D3: HOME Upper Body Babbyy💪🏽

I did 1/2 home and 1/2 gym to accommodate my knee. Great workout even at 1 pm. 🤣

W2/D4: GYM Fire Quads & Glutes

Abigail

W2/D4: HOME LEG BURNER🔥

Holy moly I am sweating! That was super intense but I feel good!

W2/D5: FIRE FULL BODY (optional)

W3/D1: GYM Booty & Hammies🍑

W3/D1 HOME BOOTY & HAMMIES

Amazing ! This is my 5th of 6th challenge. And today i was able to his 100lb last pull downs !

W3/D2: GYM PULL UPPER BODY

That was good! 
I was a little confused by the second circuit because of the similar movements. 😅

Difficult tonight because my shoulders are really tight

W3/D2: HOME Upper Body

Back in the gym!! 💪🏼🔥
That was soooo good to work out with proper weights! And the workout was fire!

W3/D3: GYM Upper💪🏽

Don't understand why arm raises are so hard.

W3/D3: HOME Upper Body B💪🏽

Not sure if I did the lying knee raises right but other than that good work out😅🔥

W3/D4: HOME LEG BURN🔥

W3/D5: FIRE FULL BODY (optional)

W4/D1: GYM Booty & Hammies🍑

It was tough!!! I missed those longer sets (6 exercises!) but they’re fun.

W4/D1 HOME BOOTY🍑

W4/D2: GYM PULL UPPER BODY

The abs exercises were gooooood!!!💪🏼

W4/D2: HOME Upper Body & Core

W4/D3: GYM Upper Body💪🏽

W4/D3: HOME Upper Body B💪🏽

Legs are dead, but in a good way!💪🏼

W4/D4: GYM Quads & Bootyyy

W4/D4: HOME LEG BURN🔥

W4/D5: FIRE FULL BODY (optional)

W5/D1: GYM Leg Day🍑

W5/D1: HOME LEG DAY🔥🍑

W5/D2: GYM PUSH DAY

My push ups started to look good again!! 💪🏼
The little spice at the end was something 😅

I'm getting better with these upper body days

W5/D2 : HOME UPPER BODY & CORE💪🏽

W5/D3: GYM PULL DAY

Uff!! Good workout! The pop Jacks to running man was a... nice finish 😅

W5/D3 HOME UPPER BAWDYY

W5/D4: GYM QUADS

Those band around the world squat jacks got my heart pumping!

W5/D4: HOME QUAD BURNER

Oh wow.... I am sweating!! That was a heavy finish for this week!😅

W5/D5: FIRE FULL BODY (optional)

W6/D1: GYM Leg Day🍑

Started week 6 early because of my upcoming vacation. Want to get the workouts in before the travel days.

W3/D4: GYM Quads & Bootyyy

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