Name: Playbook - Chandler Nicoll - W6/D1: Glutes & Hammies HOME
Uploaded: 2024-05-01T00:12:56.620Z
Duration: 60 min
Description: W6/D1: Glutes & Hammies HOME

Yes 🙌🏼 I needed this workout. I feel so much better!

Lynnette

I seriously love leg day! Definitely needed this workout after the Monday I had.

Ruby

The final week of 6 weeks to fit!!


This workout will be 60 minutes OR LESS. Make sure to do the warm up before your workout! This is essential if you want to make the most progress and avoid injury as we go along! 

I can i will! Let’s go👏🏽

both ways opening up those hips and both legs

Standing hip rotations

Challenge: add jump
Option: reduce range of motion

Body Weight Squats

Warm Up

Use weights if you have them! If you don’t that is okay too🙌🏽

-Shoulder blades on bench or chair 
-press through heels 
-squeeze glutes the entire time

1 & 1/3 hip Thrusts

Place band underneath one foot 
Hold with opposite hand 
Hinge at hip 
Keep straight line from head to hips

Band Single Leg Deadlift

Keep tension on the band starting with feet hip width apart 
Step on me foot in step out 
Staying low in squat

Banded Side to Sides

Legs parallel to the ground at a 90 degree angle

Wall Sit

Circuit 1🍑

Band around knees 
Press through heels 
Squeeze glutes the entire time

Banded Glute Bridges

-Keep a slight bend at the front knee
- Come straight down until your reach shin height 
- Pull back up

Dumbbell bulgarian split squat

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

You’ll do 1/2 the time on one side then then finish the rest of the time on the other side

Side Plank Clamshells

Circuit 2🔥

W6/D1: Glutes & Hammies HOME

KICK MY BOOTY! Late to the party but am gonna do this 6 week challenge. Only was able to add 20 lbs to exercises and only 2 rounds of the circuit with some moderations but man it feels good to sweat this much!

Jane Kawamoto

A week later but the Buy In Workout is ✔ 👍 👌

Yes 🙌🏼 my husband and I completed  it!

W1/D1 Challenge Buy In

W1/D1 Welcome to the Challenge

Good frost workout! Booty is burning and I’m surprised at how bad my balance was on those step downs 😂

Lisa

Todays was fire 🔥 love crushing these alongside everyone 👏🏽

Chandler

URIAH

W1/D1: Glutes & Hammies

Thought I wouldn’t make it past set 1 🥵
Those 1 1/3 hip thrusters are killer!!!!

Robyn

Clinetia

W1/D1: Glutes & Hammies HOME

The inverted rows were so hard! But good workout overall

W1/D2: Back & Biceps  GYM

W1/D2: Back & Biceps  HOME

W1/D3: OPTIONAL Cardio & Core

Woooooo! One of the best workouts I’ve had! My butts killing me though😂👏🏼

Mercie

Alondra

Those las flute Bridge to hip thrusts were no joke 😥

W1/D4: Quads & Glutes GYM

Today's workout actually made me slightly nauseous 😅 🙃 😫

W1/D4: Quads & Glutes HOME

Oof, tough one. Still recovering from a tendonopathy so couldn’t do a few of the exercises but still got a great tricep workout! Thanks!

Jill

Holy shit that was tough! I was a little intimidated by it but I got it done 💪💪

W1/D5: Shoulders, Chest & Tris GYM

Holy smokes!! I could hardly hold myself up at the end!!!

Yes 🙌🏼 week one complete! I feel amazing 🤩 Bring on week 2!!

W1/D5: Shoulders, Chest & Tris HOME

Carly

W2/D1: Glutes & Hammies HOME

My running coach has me doing the glutes workout after my 6 mile run. 😵 dig me a hole and bury me! lol

W2/D1: Glutes & Hams GYM

Don’t think I’m going to be able to lift my baby after today 😂👏🏼

W2/D2: Back & Biceps  GYM

W2/D2: Back & Biceps  HOME

This was rough for some reason tonight 😕 😬 😪

W2/D3: OPTIONAL Cardio & Core

W2/D4: Quads & Glutes

That last round dam near did me in!!!!! 🤘🏼

W2/D4: Quads & Glutes HOME

W2/D5: Shoulders, Chest & Tris GYM

Goal 1 accomplished...complete all workouts during the weekdays

W2/D5: Shoulders, Chest & Tris HOME

Pretty sure my butt is gonna fall off, but I loved it 🤣

Challenged myself on the deadlifts and split squats and it felt good!

The burn 🥴🥴🔥🔥🔥 is making me check the mirror after every set to see if there’s progress 🍑😭😂

Yesenia

W3/D1: Glutes & Hammies GYM

Love it! I think I say it every time but those THRUSTERS!!!! 🍑

First workout of the week and it felt amazing 👏 🙌 💪

W3/D1: Glutes & Hammies HOME

W3/D2: Back & Biceps  GYM

Killer headache so couldn’t finish the last two rounds 😵‍💫

W3/D2: Back & Biceps  HOME

W3/D3: OPTIONAL Cardio & Core

W3/D4: Quads & Glutes GYM

W3/D4: Quads & Glutes HOME

W3/D5: Shoulders, Chest & Tris GYM

I can’t wait for my shoulders to become stronger and not hurt during these workouts !!

W3/D5: Shoulders, Chest & Tris HOME

Those banded front walk really hurts my lower back. What do you think I do wrong?

Lina

W4/D1: Glutes & Hammies HOME

I think I’m finally figuring out the hypertensions and they burn!

These booty exercises never fail 😭🔥

W4/D1: Glutes & Hams GYM

W4/D2: Back & Biceps  GYM

I was spent before I started cardio! Now I am dead ☠️

W4/D2: Back & Biceps  HOME

W4/D3: OPTIONAL Cardio & Core

W4/D4: Quads & Glutes

The kneeling leg extensions really hurts my knees in a bad way. Do you have a good option for excercise? 😊

W6/D1: Glutes & Hammies HOME

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