Name: Playbook - Chandler Nicoll - W4/D3: Leg Day
Uploaded: 2024-10-27T01:46:13.560Z
Duration: 30 min
Description: W4/D3: Leg Day

Standing hip rotations

Body Weight Squats

90/90s

Warm Up

- Elevate heels onto a weight plate
- Hold a single dumbbell in the goblet position
- Lower into the bottom of a squat
- Stand up to full extension

Dumbbell heels elevated goblet squat

- Stand with feet shoulder width apart and heels elevated
- Lower in to the bottom of a squat pushing your hips back and down
- Stand up out of squat to full hip extension keeping your chest up
- Your knees should be inline with your toes

Heels elevated air squat

Heels Elevated Squats SS Pulse

SL Db Hip thrust

Legs parallel to the ground at a 90 degree angle

Wall Sit

Hip Thrust SS Wall Sit

Alt Step Ups

Weighted Jump Lunges

Step Up SS Jump Lunges

W4/D3: 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! 🤪

W2/D1: Leg Day

W2/D2: Upper Body

W2/D3: Leg Day

W2/D4: Upper Body

W3/D1: Leg Day

W3/D2: Upper Body

W3/D3: Leg Day

W3/D4: Upper Body

W4/D1: Leg Day

W4/D2: Upper Body

W4/D4: Upper Body

W4/D3: Leg Day

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