Name: Playbook - Chandler Nicoll - W7/D1: Quads, Glutes & Calves
Uploaded: 2024-03-02T15:28:36.426Z
Duration: 60 min
Description: W7/D1: Quads, Glutes & Calves

Dalelyonnie

Week 7

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

W7/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

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 😪 😩 😫

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.

W7/D1: Quads, Glutes & Calves

Community

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