Name: Playbook - Chandler Nicoll - W4/D5: Glutes & Hamstrings
Uploaded: 2024-03-02T15:28:36.293Z
Duration: 60 min
Description: W4/D5: Glutes & Hamstrings

Destiny

Finishing your week strong with your final leg day🍑 

You’ll be focused on your glutes and hamstrings today. 

This is the gym version

Watch the whole video for both exercises!
You’ll see a change in range of motion. 
You’ll do 5 Kas glute bridges then 5 full range hip thrusts 
That is ONE set

Kas Glute Bridge to Hip Thrust

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

EACH LEG
Back foot elevated 
Drop back knee and sit heavy in front foot 
Slight hinge at hips

Split Squats

EACH SIDE 
Hold dumbbell in opposite hand 
Press hips back 
Stop when you feel in glute/hamstring

Bench SL RDL

Go to your range of motion 
Make sure your knees DONT cave in 
Chest is up & back is flat 

You should feel in your glutes, hamstrings & inner thighs

Sumo Squats

W4/D5: Glutes & Hamstrings

W1/D1 Welcome to The Summer Challenge

Mayra

Robyn

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Thought about crawling back to my car after this workout 😂🤝

Lydia

2 time around and still burns like the first

W1/D1: Quads, Glutes & Calves

Lindsay

W1/D2: Back, Biceps & Cardio

I am beyond sore from day 1 😭now I am on a 20 min bike ride! Cardio ✔️

Lynnette

Could barely do the pop jacks from how my quads feel from yesterday 😪 😩 😫

Ruby

W1/D2: HOME Upper Body & Cardio

Don't underestimate Deadbug...I'm dead 💀 🤣 😂

W1/D3: OPTIONAL Full Body Burn

It took far too long for my brain to compute the dead bug 🤣

Are you trying to kill me? Two days in a row with Deadbug.

W1/D4: HOME Upper Body & Cardio

Dalelyonnie

My shoulders were already spicy after doing your ab workout on Tuesday but now they’re on fire!! 🔥

Shelby

W1/D4: Shoulders, Chest & Triceps

Megan

Abigail

W1/D5: Glutes & Hamstrings

Still trying to figure out the form for SL Deadlifts...something about them stumps my body.

W4/D5: Glutes & Hamstrings

Community

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