Name: Playbook - Chandler Nicoll - W6/D1: HOME LEG DAY🔥🍑
Uploaded: 2023-12-31T16:45:55.452Z
Duration: 45 min
Description: W6/D1: HOME LEG DAY🔥🍑

Started week 6 early because of my upcoming vacation. Want to get the workouts in before the travel days.

Ruby

Week 6! HOME  Leg Day🍑

If you haven’t already grab a heavier resistance band or double up if you need to!

Four exercises. Make sure to do all reps before taking your rest for the round

Start with both feet on the bench 
Use Wall for support if needed 
Lower your body slowly off the bench 
Tap toe on ground and press through heel on the bench

Tempo Step Downs

Shoulder blades on chair or bench 
Keep chin tucked 
Drive through heels keeping glutes squeezed the entire time

Body Weight Hip Thrusts

Keep back straight, core tight 
Using glutes & hamstrings to move band

Resistance Band Deadlifts

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

Jump Squats

Legs parallel to the ground at a 90 degree angle

Wall Sit

Circuit 1

Band Placement: 
Above knees allows for more support 
Under knees creates more resistance 
Above ankles creates the most (hardest resistance)

Banded Lateral Walks

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

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

Circuit 2

Do the exercise for 20 seconds on take 10 second recovery repeat for 3 min

TABATA

W6/D1: HOME LEG DAY🔥🍑

Meeks

Alyse

LOWER BODY WARM UP OPTION 1

UPPER BODY WARM UP OPTION

Lynnette

Hardie but a goodiee. Definitely grateful for the variations after not working out for so long

Amanda

I really liked that one! That 30 rep triple pulse was a burner!!!!

W1/D1: HOME Booty & Hammies🍑

Mayra

Christyal

W1/D1: GYM Booty & Hammies

Super challenging for a day 2 workout when I haven’t done any upper body workouts in awhile and naturally don’t have a lot of upper body strength. Had to skip some reps and exercises this time.

Ciera

W1/D2: GYM UPPER BODY

Loved the bridge hold overhead pull!! That was awesome! Way too hot to run though so 20 minutes of walking lunges..

Jessie

W1/D2: HOME Upper Body

Loving it! Love challenging myself daily. Week 1 Day 3 done!💪🏽

Krystal

W1/D3: GYM Upper Body B

Having this many plant position exercises hurts my wrists a LOT. I find having this many similar exercises to be tedious. I have lots of weights, so maybe I’ll switch it up to the gym workouts sometimes to keep it interesting!

Lisa

Julianne

My arms were shaking and my shoulders ach!

W1/D3: HOME Upper Body B💪🏽

Jessica

W1/D4: GYM Fire Quads & Glutes

Reverse hyperextensions are very difficult to do when you don’t have access to a bench. But still a great workout!

W6/D1: HOME LEG DAY🔥🍑

Community

More workouts from Chandler Nicoll