Name: Playbook - Chandler Nicoll - W6/D4: Quads & Glutes
Uploaded: 2023-12-31T16:45:55.416Z
Duration: 45 min
Description: W6/D4: Quads & Glutes

Ugh...all those jump squats at the end 😳

Ruby

You made it to day 4! We are focusing on quads & glutes today. 

Remember to grab weights that are challenging for you & focus on correct form.

Whether or not you are doing the optional 5th day this might be your final day! If so congratulations you made it!! Let’s finish strong💪🏽 I am so proud of you

Slow & Controlled on the way down
Press through middle of feet & heels on the way up 
Keep tension in glutes

Box Squats

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

Goblet Squats (HOME ONLY)

Start with both feet elevated 
Sit in squat 
Then step forward into lunge 
Repeat squat then step forward with other leg into lunge

Heels Elevated Squat to Front Lunge

Legs parallel to the ground at a 90 degree angle

Wall Sit

Quad Superset

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

1 & 1/3 hip Thrusts

Band above knees 
Press out squeezing your glute 
Slow on the way in

Banded Abduction

Glute Superset

One exercise. 20 seconds of work 10 seconds of rest

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

Jump Squats

Tabata

W6/D4: Quads & Glutes

W1/D0: WELCOME!

Brittani

Getting Started: Tips For Success

Thought I would keep going after the Winter Challenge with something new

Very challenging and I loved it! I feel the burn!!

Kaley

Suggest heavier or lighter weights and options to make it harder

Anonymous

W1/D1: Glutes & Hammies

Lindsay

Loved how hard it was and how it didn’t take too long

Mitzia

W1/D2: Full Upper Body (GYM ONLY)

Great focus body pump after long work day

Angie

Angela

W1/D2: Full Upper Body (HOME)

Lovely

W1/D3: Full Body

I can tell my glutes are going to be crying later 😭 this workout was great! Loved the band exercises.

W6/D4: Quads & Glutes

Community

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