Name: Playbook - Chandler Nicoll - W7/D1: Quads & Glutes
Uploaded: 2023-12-31T16:45:55.016Z
Duration: 45 min
Description: W7/D1: Quads & Glutes

I had to push my self today! So glad I did!

Lynnette

That really got heart rate up and booty on 🔥

Lindsay

Ruby

2 weeks to go! 
Welcome to week 7💪🏽 Keep going!

This workout has both the home & gym options so make sure to choose the right options. 
It has the same compounds as week 1, 3 & 5, you will be focusing on progressive overload. Make sure you pay attention to the rep change and choose your resistance wisely💪🏽

Some tips:
•Make sure to focus on mind to muscle connection 
•If you’re at home make sure to pay attention to the different reps (feel free to increase if you are doing completely body weight) 
•Do your best💪🏽 

AT HOME: you will see options written in. All you’ll need is a resistance band & a household item/dumbbell if you have one.

Option for front squats: you can use a dumbbell instead or do back squats. 

If you are at home grab a resistance band and place above your knees to do banded squats

OPTION: USE DUMBBELL OR DO BACK SQUATS INSTEAD 
Barbell sits on your shoulders 
Sit back heavy, keeping chest & elbows up 
Press feet into ground as you stand up

Front Squats

Staying low the entire time 
Swaying side to side 
Keep chest up & core tight

Cossack Squats

Superset 1

Squeeze your glutes at the top
Keep chin tucked

Dumbbell Hip Thrusts

If you are at home grab a book or something sturdy to elevate your heels and any medium weight household item to use as weight💪🏽

*If at home use a book to elevate your heels and grab any medium weight item for resistance

Elevated Heels DB Squats

Make sure both feet land on the ground at the same time! 

*Option: reverse lunges*

Jump Lunges

Superset 2

Make sure to do BOTH LEGS 
Keeping back straight & avoid arch your back 
Kick leg back & squeeze Glute the entire time

Cable Kick Backs (GYM ONLY)

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

Banded Lateral Walks (HOME ONLY)

W7/D1: Quads & Glutes

I love how direct you are with your videos!

applesauce7!

The Winter Challenge! Releasing Jan 10th!!

Dang...didn't realize how out of shape the holidays got me.

KILLER at home, fast and easy to knock out but will get your heart pumping

Miranda

Challenge Buy-In Workout💪🏽

Welcome! How to be Successful Chat during the challenge

Kassandra

That was so fun!! I haven’t had a workout that good in a while☺️

Alexis

Robyn

W1/D1: Quads & Glutes

Back to it after COVID! Started with core before leg day!

Rayanna

Mayra

My arms are sooo done after this one haha why is my phone so dang heavy???? 🙈😂

W1/D2: Back, Biceps & Core (GYM)

Megan

Shaylen

This kicked my butt and I loved every second.

Bethany

W1/D2: Back, Biceps & Core (HOME)

I can’t feel my arms right now 🙈 my husband did this one with me and at the end during hand release push-ups was like “I’m going to do the worm” 😂 I’m like umm nope not allowed hahah

Lina

W1/D3: Push Day

Heather

W1/D3: Push Day (HOME)

Yadira

W1/D4: Booty & Hammies

W1/D5: OPTIONAL Full Body

Great workout, even got the kiddos involved!

Nathalie

W2/D1: Quads & Booty🍑

Did this today as I’m behind and I’m dyingggg and sweating but in a good way 😅

Courtney

W2/D2: Back, Biceps & Core (GYM)

Really likes the variety of exercises! 🫁

It was good but my head wasn't into it, thinking about having to remote teach again.

W2/D2: Back, Biceps & Core (HOME)

W2/D3: Push Day💪🏽

W2/D3: Push Day💪🏽 (HOME)

This one felt great! I grabbed heavier weights and it was so much fun, even though I almost quit a thousand times.

W2/D4: Booty & Hammies🍑

W2/D5: OPTIONAL Full Body

My husband did this with me and he gives it a 8/10 hahah he said his ass better look fine after this 😂💯🥵🔥 meanwhile I’m dying of laughter and can’t feel my legs on the floor lol

W3/D1: Quads & Glutes

That burn! 🔥🔥 loved every second 🙌🏽

W3/D2: Back, Biceps & Core (GYM)

This was a quick but effective workout! Loved it because I almost didn’t workout today due to lack of motivation and fatigue but I got it done and it was nice and quick! 🙌🏼

W3/D2: Back, Biceps & Core (HOME)

Kirstie

W3/D3: Push Day

I swore way too much during this workout 😂🥵

W3/D3: Push Day (HOME)

W3/D4: Booty & Hammies

W3/D5: OPTIONAL Full Body

W4/D1: Quads & Booty🍑

W4/D2: Back, Biceps & Core (GYM)

W4/D2: Back, Biceps & Core (HOME)

W4/D3: Push Day💪🏽

Think I'm getting stronger because these workouts are getting easier.

W4/D3: Push Day💪🏽 (HOME)

W4/D4: Booty & Hammies🍑

W4/D5: OPTIONAL Full Body

Okay the extra round put me wayyyyy over the edge hahaha deeaaddddd ☠️😵🔥

W7/D1: Quads & Glutes

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