Name: Playbook - Chandler Nicoll - W4/D4 Legs: Quads & Glutes
Uploaded: 2024-03-02T15:28:35.712Z
Duration: 45 min
Description: W4/D4 Legs: Quads & Glutes

Meeks

Ruby

Here we go! 

Leg day again and we are focusing on your quads & glutes. 

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

BW Squat W/Pulse

Grab a resistance band and place it above or below your knees 
Make sure knees are in line with toes (knees shouldn’t cave in ever) 
Step forward staying low in squat position & keeping tension on band

Band Front Walks

Warm Up

Heels Elevated 
Toes pointed out 
Keep tension in upper back & core

Prison Squats

Hinge at hips keeping chest parallel to ground 
Sit into squat

Frogger Squats

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

Jump Squats

Circuit 1

Band around knees 
Press through heels 
Squeeze glutes the entire time

Banded Glute Bridges

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

Banded Abduction

Legs parallel to the ground at a 90 degree angle

Wall Sit

Circuit 2

W4/D4 Legs: Quads & Glutes

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/D4 Legs: Quads & Glutes

Community

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