Name: Playbook - Chandler Nicoll - W3/D4: Quads & Glutes
Uploaded: 2023-12-31T16:45:55.140Z
Duration: 45 min
Description: W3/D4: Quads & Glutes

Ruby

Still a week behind but we working on ittttt

Rayanna

Angela

We made it to day 4!! Quads & Glutes focused🍑 

Remember day 5 is optional so this may or may not be your last workout of the week depending on how you are feeling! 

This is both the home & gym option just make sure to pay attention to which exercises are for each option. 

You’re crushing this first week let’s finish it strong friends💪🏽

We have two quad focused exercises to be done with minimal rest in between.

1. Place heels on object to elevate (home use a book or anything sturdy) 
2. Hold item at chest 
3. Sit heavy into squat, don’t come all the way up creating the constant tension

Constant Tension Heels Elevated Squats

Squeeze your core 
Use quads to pull yourself back up

Body Weight Leg Extensions

Quad Burner

Place one foot on a bench/something sturdy
Step other foot forward 
Focusing on using foot on the ground drop down into lunge and press through heel
Repeat reps on other side

Split Squat

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

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

Banded Abduction

Booty Superset (GYM ONLY)

Barbell Glute Bridges (use dumbbell or band at home)

Booty Superset (HOME ONLY)

Start on knees keeping chest up core tight 
Step onto feet staying low in squat & back down onto knees

Knees to Feet

Legs parallel to the ground at a 90 degree angle

Wall Sit

Conditioning🔥

W3/D4: Quads & Glutes

W1/D0: WELCOME!

Brittani

Getting Started: Tips For Success

Thought I would keep going after the Winter Challenge with something new

Very challenging and I loved it! I feel the burn!!

Kaley

Suggest heavier or lighter weights and options to make it harder

Anonymous

W1/D1: Glutes & Hammies

Lindsay

Loved how hard it was and how it didn’t take too long

Mitzia

W1/D2: Full Upper Body (GYM ONLY)

Great focus body pump after long work day

Angie

W1/D2: Full Upper Body (HOME)

Lovely

W1/D3: Full Body

I can tell my glutes are going to be crying later 😭 this workout was great! Loved the band exercises.

W3/D4: Quads & Glutes

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