Name: Playbook - Chandler Nicoll - W3/D4: Thick Thigh Thursday
Uploaded: 2023-12-31T16:45:55.167Z
Duration: 60 min
Description: W3/D4: Thick Thigh Thursday

went heavy!!!! felt amazing. finishing with some hack squats bc why not?!? 🤣🍑

Saryn Johnson

Rayanna

Went as heavy as I could and set some PR’s!

Tricia

Today we are focusing on legs 👏🏽 Quads, glutes & calves. 

This is the gym based workout! 

Remember to focus on the movement, if anything feels weird or you can’t do let me know so I can help! 

Let’s go day 4

Slow & Controlled on the way down
Press through middle of feet & heels on the way up 
Keep tension in glutes

Box Squats

*Use barbell or dumbbells*
Kick one foot back 
Drop back knee & heavy in your front heel
Make sure to do both legs

Front Loaded Lunges

- Elevate heels onto a weight plate
- Hold a single dumbbell in the goblet position
- Lower into the bottom of a squat
- Stand up to full extension

Dumbbell heels elevated goblet squat

Heels Elevated 
Don’t stand all the way up

Heels Elevated Burnout

Two exercises back to back 
Take 10 seconds rest between exercises

Shoulder Blades on bench 
Tuck chin 
Keep one foot on the ground abs press through heel
Squeeze your Glute

Single Leg Hip Thrusts

Squeeze your glutes at the top
Keep chin tucked

Dumbbell Hip Thrusts

Booty Superset

W3/D4: Thick Thigh Thursday

Definitely feel inspired for this Mini challenge 🙂

Yadira

Rebecca

W1/D1 Welcome to 6 Weeks to Fit

Coming back after almost 3 weeks being sick…. I only finished the first set. Back tonight to get it done then do upper body 💋

Robyn

Christine

Loved this! I really enjoyed the resistance band exercises.

W1/D1: HOME Monday BumDay🍑

Meeks

Bree

yoooooo you gotta chill on the pauses 🥵🥵🥵😂😂 legs are shaking! 🔥

W1/D1: Monday Bumdayy🍑

Nathalie

Definitely put my weak upper body to work!

Lindsay

W1/D2: Boulder Shoulders & Core

Just completed my second workout and I’m loving them so far! Very challenging, but easy to follow.

Carolyn

W1/D2: HOME Boulder Shoulders & Core

Great! I had to fidget with weights as I realized I was stronger than I thought I was … or in some cases I had to tone it down. Trial and error but really got a good workout in.

Yesenia

W1/D3: Bringing Sexy BACK & Biceps💪🏽

Ruby

Yes! Needed this today! The workout killed my already burning arms but in the best way possible.

Patrice

W1/D3: HOME Sexy BACK & Biceps💪🏽

OMG! I underestimated how challenging this would be, but it burns so good now that I’m done 😝

W1/D4: HOME Thick Thigh Thursday

Cinthya

Anessa

W1/D4: Thick Thigh Thursday

had to get this one in with my 6 month old and 3 y/o in the room....wasn’t perfect but some movement is better than no movement lol

Those triple hip thrust and wall sits though 😩😩😩 and lawd doing 4 rounds of 14 🥴😂 Great workout 💪🏾

Shari

W2/D1: HOME Monday BumDay🍑

Leg days are going to be the death of me. 10/10

W2/D1: Monday Bumdayy🍑

Love this workout! Shoulders are pumping 💪🏼 20 minute Run happens when lil man goes to bed!!

W2/D2: Boulder Shoulders & Core

Who needs to lift their arms above their head anyway?? 😩 but really awesome, I can imagine these shoulders now.

W2/D2: HOME Boulder Shoulders & Core

went up in weight except for the static bicep curls.... felt so good!!!

Man- my left arm is so much weaker than my right. I had to drop down to 12.5lbs on the bicep curls- though my right does 15 easy. Any tips on balancing my muscles? Building strength in the left without dropping challenge for the right?

W2/D3: Bringing Sexy BACK & Biceps💪🏽

Lynnette

W2/D3: HOME Sexy BACK & Biceps💪🏽

Definitely feeling it tonight after all the workouts

W2/D4: HOME Thick Thigh Thursday

wasn’t able to get this one in last week so starting this week off with it!! got some catching up to do! 😅

Upped all my weights..: Figured out those barbell front lunges, and maxed out on my bowflex weights for goblet squats! 💪🏻💪🏻💪🏻😅💦

W2/D4: Thick Thigh Thursday

Holly f …. That’s literally what I was saying at the end of this ….Don’t underestimate your ability… you might be stronger than you think

My arms are tired 😫 and my son joined me with this workout 💪

W2/D5: BONUS Full Body🔥

The hip thrusters just about killed me today !!!

W3/D1: HOME Monday BumDay🍑

Increased all my weight … I am sweating up a storm omg

W3/D1: Monday Bumdayy🍑

Looking forward to when those push ups come easier! 😅💦🤪

not sure if it is the 22nutrition creatine&pre workout or what!!!! but holy shit i feel swole😂😂💪🏽

W3/D2: Boulder Shoulders & Core

Most challenging day yet… I’m scared to see what week 6 looks like 🫣

W3/D2: HOME Boulder Shoulders & Core

I was feeling pretty meh about this 10:15pm lift 😂🤪😴

the static bicep curls get me every single damn time 😩😩💪🏽🔥

W3/D3: Bringing Sexy BACK & Biceps💪🏽

W3/D3: HOME Sexy BACK & Biceps💪🏽

This killed me after not working out for 4 days!

W3/D4: HOME Thick Thigh Thursday

I completed my GOAL 5 workouts for the win! I feel amazing 🤩

W3/D5: BONUS Full Body🔥

W4/D1: HOME Monday Bumday🍑

The husband did this one with me today!! 💪🏻💪🏻💪🏻🍑🍑🍑

Those walking lunges murdered me…. 😩

W4/D1: Monday Bumdayy🍑

Oh boy these Tris are on 🔥 Feel that burnnnnn lol

my shoulders are toast. couldn’t even do a single push-up on my last superset....my arms literally gave out each time i tried😅😅😅

W4/D2: Boulder Shoulders & Core

Could hardly pick up my phone to write this 🤪

W4/D2: HOME Boulder Shoulders & Core

my biceps feels like they’re about to pop out of my skin lmao

W4/D3: Bringing Sexy BACK & Biceps💪🏽

Oh man this was killer. I almost wanted to quit in circuit one

K I used 20lb dumbbells instead of the band and man I struggled doing 5 rounds 🥵 also still so sore from Tuesday hahah glad tomorrow is Thick Thigh and Sprints!!!

W4/D3: HOME Sexy Back & Biceps

W4/D4: HOME Thick Thigh

Beware of the jumping squats … that’s all I have to say 🥴

W4/D4: Thick Thigh Thursday

W5/D1: HOME Monday Bumday🍑

I pushed myself harder than ever with this workout today and it feels amazing 😅🔥💪🏼

W5/D1: Monday Bumdayy🍑

don’t typically sweat much on these days until the cardio, but the pump is definitely real!!!! 💪🏽😳 #swolecity

W5/D2: Boulder Shoulders & Core

This felt good. I am in awe at how this week I felt just a little stronger than last week!

W3/D4: Thick Thigh Thursday

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