Name: Playbook - Chandler Nicoll - W4/D1: Leg Day
Uploaded: 2024-10-27T01:46:13.552Z
Duration: 30 min
Description: W4/D1: Leg Day

Mirroring week 2! Remember in order to make progress you should focus on progressive overload.

Getting better every week.

Standing hip rotations

Body Weight Squats

90/90s

Warm Up

- Hold the dumbbell by your sides
- Keeping your chest lifted, sit your hips back and down as you lower to parallel
- Push through your heels to stand back up
Each side for reps

Dumbbell suitcase squats

Hold dumbbell at your chest 
Explode through toes 
Land softly on feet

Goblet Jump Squats

Suitcase Squats SS GobletJump Squats

You’ll do 8 Kas flute bridges:
Short range of motion
Squeeze glutes 

Into: 8 hip Thrusts 
Full range of motion 
Squeeze glutes 

16 reps total that is 1 full set!

Kas Glute bridge to hip Thrust

DB B stance RDL

Go to your range of motion 
Make sure your knees DONT cave in 
Chest is up & back is flat 

You should feel in your glutes, hamstrings & inner thighs

Sumo Squats

Double B stance SS Sumo Squats

W4/D1: Leg Day

W1/D1 Introduction

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!

Kimberly Le

Chandler

Ruby

W1/D1: Leg Day

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

Madison

W1/D2: Upper Body

Robyn

W1/D3: Leg Day

W1/D4: Upper Body

Those glute bridges get me EVERY DAM TIME! 🤪

W4/D1: Leg Day

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