Name: Playbook - Chandler Nicoll - W4/D4: LEGS. Quads & Booty
Uploaded: 2024-03-02T15:28:35.862Z
Duration: 60 min
Description: W4/D4: LEGS. Quads & Booty

Nicole Chen

Quad & Booty focused workout🍑 
Make sure to focus on form over everything!

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

Feet hip width apart 
Dumbbell at chest 
Sit heavy in your heels 
Press through ground to stand up

Goblet Squats (AT HOME ONLY)

Squeeze your core 
Use quads to pull yourself back up

Body Weight Leg Extensions

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

Prison Squats

Heels Elevated 
Don’t stand all the way up

Pulse Prison Squats

Superset

Step ups

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

Jump Squats

W4/D4: LEGS. Quads & Booty

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 🤪

Jennifer

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

Lupe

W1/D4: LEGS. Quads & Booty

W1/D5: Pull Day💪🏽

W2/D1: LEGS; Glute & Hammie

W2/D2: Push Day💪🏽

W2/D3: FULL BODY

Love prison squats, still hate frog squats 🤣

W2/D4: LEGS. Quads & Booty

Definitely not going to be able to move my arms tomorrow, but it was worth it! 💪🏽💪🏽

W2/D5: Pull Day💪🏽

Who knew that doing 4 reps instead of 3 would be harder?! 🤪

W3/D1: LEGS; Glute & Hammie

W3/D2: Push Day

W3/D3: FULL BODY

W3/D4: LEGS. Quads & Booty

W3/D5: Pull Day💪🏽

W4/D1: LEGS; Glute & Hammie

Whew!! Added weight in honor of your birthday and challenging myself!

W4/D2: Push Day

Chandler

Whew, girl!!!  That was a tough workout!  Those plank arm raises don’t look that bad….until you do them!!!

W4/D3: FIRE FULL BODY

W4/D5: Pull Day

Ericka Najera

I couldn’t get the banded jump squats to open up??

W5/D1 LEGS: Glutes and Hammies 🍑

W5/D2: Push Day 💪🏻

Lynnette

That was crazy tough!!  Great workout!  Thanks

W5/D3: FIRE FULL BODY

All good, except the 8 min glute bridges lol

Teresa

W5/D4: LEGS. Quads and Booty

W5/D5 Pull Day 💪🏻

That felt good!! I have been a slacker lately!

W6/D1 LEGS: Glutes and Hammies 🍑

W6/D2: Push Day 💪🏻

When I saw this i thought "that doesn't look so bad..." I was wrong 😂

W6/D3: FIRE FULL BODY

W6/D4: LEGS. Quads and Booty

W6/D5 Pull Day 💪🏻

W7/D1 LEGS: Glutes and Hammies 🍑

W7/D2: Push Day 💪🏻

W7/D3: FULL BODY SWEAT

W7/D4: LEGS. Quads and Booty

W7/D5 Pull Day 💪🏻

W8/D1 LEGS: Glutes and Hammies 🍑

Please tell me that that first set was not 300 push ups!?! It said 100-100-100 ....hoping that was supposed to be 10-10-10?!?

W4/D4: LEGS. Quads & Booty

Community

More workouts from Chandler Nicoll