Name: Playbook - Chandler Nicoll - W4/D1: LEGS; Glute & Hammie
Uploaded: 2024-03-02T15:28:35.848Z
Duration: 60 min
Description: W4/D1: LEGS; Glute & Hammie

Jennifer

Nicole Chen

Week 4! Almost to the halfway point of the challenge! 

Starting strong with leg day as always🍑 reps are changing so pay attention to the weight you are using. We always want to be progressing! 

Let’s get after it!

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

Grab two dumbbells 
Keep chest up back straight 
Hinge at hips, push glutes back 
Only go down to your range of motion 
Using hamstrings/glutes to move weight

Dumbbell Deadlifts

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

Reverse Lunges

Dumbbell Sumo Squat

Work for 30 seconds rest for 15 seconds repeat 4 rounds

Keep tension on the band starting with feet hip width apart 
Step on me foot in step out 
Staying low in squat

Banded Side to Sides

Feet past hip width apart 
Explode through toes 
Land softly on feet

Jump Squats

Band around knees 
Press through heels 
Squeeze glutes the entire time

Banded Glute Bridges

Mini Band Burn Out

W4/D1: LEGS; Glute & Hammie

Meeks

Great warm up! New moves, feeling motivated 🤗

LOWER BODY WARM UP OPTION 1

Are you sure that was just a warm up??? 😂

Brittny

UPPER BODY WARM UP OPTION

Full Body Warm Up Option

Felt great! Only question.. on monster walks.. do 4 steps count as 1 rep?

Jessie

Mayra

W1/D1: LEGS; Glute & Hammie

Lisa

W1/D2: Push Day💪🏽

Abigail

Whew!  Those sit ups were brutal!!  Can’t wait to see progress!

Lena

W1/D3: FULL BODY

Tougher than I thought...those frog squats though 🤪

Killer workout....dead ☠ but with energy lol

W4/D1: LEGS; Glute & Hammie

Community

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