Name: Playbook - Chandler Nicoll - W6/D1: Quads, Glutes & Calves
Uploaded: 2024-03-02T15:28:36.412Z
Duration: 60 min
Description: W6/D1: Quads, Glutes & Calves

This workout left my in shambles. SO GOOOD 🔥🔥🔥🔥

Alondra

The flutes feel it … I’ve become obsessed with KAS BRIDGES

Yesenia

My legs are on fire!!!! Love this workout!

Dalelyonnie

Destiny

Week 6

This is GYM based so if you’re working out at home with minimal equipment go to the home version.

Remember this is your time so stay focused. Make that muscle connection and get ready🍑🔥

Heels Elevated Barbell Squats

Watch the whole video for both exercises!
You’ll see a change in range of motion. 
You’ll do 6 Kas glute bridges then 6 full range hip thrusts 
That is ONE set

Kas Glute Bridge to Hip Thrust

EACH SIDE 
Quad focused so take a small step back 
Hold tension on one leg by not placing the other on the ground

Smith Machine Reverse Lunge

- Keeping your back flat against the pad
- Lower your legs towards your chest
- Drive through your heels to press back to starting position

Leg press (quad focused)

Legs parallel to the ground at a 90 degree angle

Wall Sit

Super set

Make sure to do BOTH LEGS 
Keeping back straight & avoid arch your back 
Kick leg back & squeeze Glute the entire time

Cable Kick Backs

- Push through the balls of your feet
- Engage your calves as you go up

Standing calf raise

W6/D1: Quads, Glutes & Calves

W1/D1 Welcome to The Summer Challenge

Mayra

Robyn

W1/D1: HOME LEGS

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

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.

rachel mendoza

W1/D5: HOME LEG DAY🍑

Omg I could only do 3 rounds this time!!! My abs are on fireee!!! 🥵

W2/D1 AB CHALLENGE

Could barely do the Leg Extensions after that second Super Set 👌 🙄 😩

W2/D1: HOME LEGS

Yikes those lunges and split squats did me in at the beginning 😂🔥 definitely going to be sore tomorrow!!

Rayanna

W2/D1: Quads, Glutes & Calves

Oooh these Biceps are poppin 💪🏼🔥

W2/D2: Back, Biceps & Cardio

W2/D2: HOME Upper Body & Cardio

Ashley

Going back and doing all the full body days this week. Loved this one!!

OMG this really tested my Fitness and Endurance level 🥵 yikessss lol I almost gave up at round 3 for the first set but pushed myself to do the whole 5 and now I’m laying on the floor dyyinnnngggg 😂

W2/D3: OPTIONAL Full Body Burn

Im getting my strength back 💪 🙏 😌

W2/D4: HOME Upper Body & Cardio

My arms were pretty sore from doing that Full Body yesterday and playing volleyball in the evening haha glad I pushed through 💪🏼

W2/D4: Shoulders, Chest & Triceps

Keep track of your weights! And add every week 😩🔥 the burn is real

W2/D5: Glutes & Hamstrings

A lot less lower back pain today! Thank you for the explanation on form for SL Deadlifts. 😁 ❤ 😊

W2/D5: HOME LEG DAY🍑

W3/D1: HOME LEGS

Added weight to the barbell this time for the front squats and my legs were on🔥

W3/D1: Quads, Glutes & Calves

W3/D2: Back, Biceps & Cardio

Morning workout while everyone is still sleeping. Kicked my butt!

W3/D2: HOME Upper Body & Cardio

Did this Wednesday and forgot to press complete 🙃 
Fantastic workout, was sore for 3 days!

W3/D3: OPTIONAL Full Body Burn

Morning workouts kill me. My arms are on fire!

W3/D4: HOME Upper Body & Cardio

W3/D4: Shoulders, Chest & Triceps

W3/D5: Glutes & Hamstrings

We had record highs today and I think the heat got to me. Started to feel sick close to the end. I finished but not as strong as I normally would.

W3/D5: HOME LEG DAY🍑

W4/D1: HOME LEGS

W4/D1: Quads, Glutes & Calves

W4/D2: Back, Biceps & Cardio

W4/D2: HOME Upper Body & Cardio

Yes 🙌🏼 I finally did a full body day!

W4/D3: OPTIONAL Full Body Burn

Nice quick workout before work. Abs are on 🔥

W4/D4: HOME Upper Body & Cardio

W4/D4: Shoulders, Chest & Triceps

W4/D5: Glutes & Hamstrings

W4/D5: HOME LEG DAY🍑

W5/D1: HOME LEGS

W5/D1: Quads, Glutes & Calves

W5/D2: Back, Biceps & Cardio

W5/D2: Upper Body & Cardio

Robyn and I need an ambulance after that one 😂🙈🔥🙌🏼

W5/D3: OPTIONAL Full Body Burn

W5/D4: HOME Upper Body & Cardio

W5/D4: Shoulders, Chest & Triceps

W5/D5: Glutes & Hamstrings

W5/D5: HOME LEG DAY🍑

First one back after 2.5 weeks and I am deeaaddd ☠️

W6/D1: Quads, Glutes & Calves

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