Name: Playbook - Chandler Nicoll - W7/D1: HOME LEGS
Uploaded: 2024-03-02T15:28:36.421Z
Duration: 40 min
Description: W7/D1: HOME LEGS

Robyn

Ruby

Week 7

This is the HOME version of leg day so if you’re looking for the gym version make sure to head to that one. 

Equipment needed: 
•Couch or chair 
•Book or something sturdy to elevate heels 
•Medium weight household item to add resistance (optional) 
•Resistance Band (optional)

1 & 1/3 Dumbbell Squats

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

Jump Squats

Superset

You’ll do 8 Kas flute bridges:
Short range of motion
Squeeze glutes 

Into: 8 hip Thrusts 
Full range of motion 
Squeeze glutes 

16 reps total that is 1 full set!

Kas Glute bridge to hip Thrust

Dumbbell can sit at chest or at side 
Step one foot forward 
Keep chest up core tight

Front Lunges

-Tuck hips & squeeze core 
-Lean back to your range of motion 
-Use quads to pull your body back to upright position

Kneeling Leg Extensions

Wall Sit to Calf Raise

Circuit

W7/D1: HOME LEGS

W1/D1 Welcome to The Summer Challenge

Mayra

W1/D1: HOME LEGS

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

Lydia

2 time around and still burns like the first

Destiny

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 😪 😩 😫

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.

W7/D1: HOME LEGS

Community

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