Name: Playbook - Chandler Nicoll - W4/D1 Legs: Glutes & Hamstrings
Uploaded: 2024-03-02T15:28:35.699Z
Duration: 45 min
Description: W4/D1 Legs: Glutes & Hamstrings

Meeks

Julianne

Just what I needed to get back on track after a mini vacation.

Ruby

Glutes & Hamstrings focused🍑

Equipment: 
• Resistance Band 
• Sturdy Chair or couch 
• Optional dumbbell or household item

Three exercises to warm up those muscles before we get started!

Standing Hip Rotations

BW Squat W/Pulse

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

Banded Lateral Walks

Warm Up

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

Single Leg Hip Thrusts (do both sides)

Shoulder blades on chair or bench 
Keep chin tucked 
Drive through heels keeping glutes squeezed the entire time

Body Weight Hip Thrusts

Super Set

With this circuit you’ll have six exercises with no rest in between. Make sure to do all reps before taking your rest before the next round

Feet wider than the bench 
Slowly lower body onto bench 
Press through heels to stand up

Box Squats

Step out into a lateral lunge then immediately into a reverse lunge 
That is two reps

Lateral Lunge to Reverse Lunge

Explode from one side to the other
Focus on lateral distance not speed 
Staying low 
Don’t cross leg behind the other

Speed Skaters

Feet Past hip width apart 
Point toes outward
Sit heavy in heels keeping knees in line with toes 

Dumbbell optional

Sumo Squats

Feet hip width apart 
Sit heavy in heels into squat
Explode through toes bringing feet together 
Then back out into squat

Squat Jacks

Circuit 1

W4/D1 Legs: Glutes & Hamstrings

So good! I’m a beginner + post partum, that kicked my butt lol!

Bailey

Aidalynn

W1/D1 Legs: Glutes & Hamstrings

Yadira

Robyn

W1/D2 Upper Body & Core

W1/D3 Upper Body & Core

Won’t feel my legs for a week, killer 🔥🔥

Angie

I woke up stiff…… Now I’m scared of the stairs 🤣

Tiari

W1/D4 Legs: Quads & Glutes

Chantelle

W1/D5 Full Body (Optional)

This workout was awesome. Enough variety that I didn’t get bored and easy to follow.

Lizzy

Mayra

Just what I needed to get back into the swing of things after a fellow teacher's passing.

W4/D1 Legs: Glutes & Hamstrings

Community

More workouts from Chandler Nicoll