Name: Playbook - Chandler Nicoll - W4/D1: GYM Booty & Hammies🍑
Uploaded: 2023-12-31T16:45:55.250Z
Duration: 60 min
Description: W4/D1: GYM Booty & Hammies🍑

Alyse

*Gym Based* Here we go week 4!
Remember to focus on your muscle connection. Don’t speed through your exercises. Rule of them is if you can do 2-3 more reps above the rep count I give you (with good form), your weight is too light so try to add a little more.

Almost to that halfway mark team!!

Place band around legs 
Tuck hips 
Kick one leg out to the side 
Squeeze glute

Banded Lateral Kicks

BW Squat W/Pulse

Tuck hips 
Lean into lunge 
Should feel in your hip flexors

Stationary Lunge Warm Up

Warm Up

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

Do reps for bothering exercises before taking your rest

Shoulder Blades on bench 
Tuck chin & look straight at knees 
Press through heels using glutes to move the weight 
Pause at the top for 2-3 seconds

Pause Barbell Hip Thrusts

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

Banded Abduction

Super set

Step one leg back 
Heavy in front heel 
Keep chest up core tight

Reverse Lunges

Do reps for both exercises before taking your rest

Chest up, squeeze shoulder blades together 
Hinge at hips (act like you are closing a door with your glutes) keeping head down & spine neutral 
Slow on the way down keeping barbell close to your legs
Soft knees and stop at your range of motion 
Press through heels and stand up

Romanian Deadlifts

Chest Up, back straight 
Hinge at hips
Use glutes & hamstrings to move weight to shoulder height no higher

KB/DB Swings

Superset

W4/D1: GYM Booty & Hammies🍑

Meeks

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!

W4/D1: GYM Booty & Hammies🍑

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