Name: Playbook - Chandler Nicoll - W7/D1: HOME LEG DAY🔥🍑
Uploaded: 2023-12-31T16:45:55.486Z
Duration: 45 min
Description: W7/D1: HOME LEG DAY🔥🍑

My aunt joined in and tapped out on circuit 2

Ruby

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

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

Option: take out jump and explode staying on toes

Sumo Squat W/pulse to Jump Squat

Start on one side of bench 
Pressing through the foot on the bench 
Lower slowly 
Immediately crossing the same leg behind the other into curtsy lunge 
Make sure to do both sides

Lateral Stet up to Curtsy Lunge

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

Body Weight Hip Thrusts

Keeping shoulders firm on the ground 
Lift hips and squeeze glutes 
Take 4 steps out and four steps back keeping hips elevated the entire time

Hip Bridge Walkouts

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

Jump Squats

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

Start on knees keeping chest up core tight 
Step onto feet staying low in squat & back down onto knees

Knees to Feet

TABATA

W7/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!

Kathleen Jones

W1/D4: HOME LEG BURNER

Damn didn’t think that was killer but I died

I don't consider anything optional...I just get it done!

W1/D5: FIRE FULL BODY (optional)

W2/D1: GYM Booty & Hammies

It was hard today. Only finished two rounds. But at least I woke up today and worked out!!

Salvie

W2/D1:HOME Booty & Hammies🍑

Forgot to Mark as completed yesterday. #kids 🤣 Biceps were so done.

Jeili Reid

W2/D2: GYM PULL UPPER BODY💪🏽

Samantha

Great. Glad I got up and had enough energy to workout today!

W2/D2: HOME Upper Body

Fire!!! Can hardly hold anything today. 🤣🙌🏼🔥

W2/D3: GYM PUSH Upper Body

First exercise since the surgery. I took it easy, felt quite weak and had to do a few adjustments, but I’m so grateful I can do anything at all!

Lina

Hard work. Trying to balance working out and a newborn😆. Work out was challenging but loved it!

W2/D3: HOME Upper Body Babbyy💪🏽

I did 1/2 home and 1/2 gym to accommodate my knee. Great workout even at 1 pm. 🤣

W2/D4: GYM Fire Quads & Glutes

Abigail

W2/D4: HOME LEG BURNER🔥

Holy moly I am sweating! That was super intense but I feel good!

W2/D5: FIRE FULL BODY (optional)

W3/D1: GYM Booty & Hammies🍑

W3/D1 HOME BOOTY & HAMMIES

Amazing ! This is my 5th of 6th challenge. And today i was able to his 100lb last pull downs !

W3/D2: GYM PULL UPPER BODY

That was good! 
I was a little confused by the second circuit because of the similar movements. 😅

Difficult tonight because my shoulders are really tight

W3/D2: HOME Upper Body

Back in the gym!! 💪🏼🔥
That was soooo good to work out with proper weights! And the workout was fire!

W3/D3: GYM Upper💪🏽

Don't understand why arm raises are so hard.

W3/D3: HOME Upper Body B💪🏽

W3/D4: GYM Quads & Bootyyy

Not sure if I did the lying knee raises right but other than that good work out😅🔥

W3/D4: HOME LEG BURN🔥

W3/D5: FIRE FULL BODY (optional)

W4/D1: GYM Booty & Hammies🍑

It was tough!!! I missed those longer sets (6 exercises!) but they’re fun.

W4/D1 HOME BOOTY🍑

W4/D2: GYM PULL UPPER BODY

The abs exercises were gooooood!!!💪🏼

W4/D2: HOME Upper Body & Core

W4/D3: GYM Upper Body💪🏽

W4/D3: HOME Upper Body B💪🏽

Legs are dead, but in a good way!💪🏼

W4/D4: GYM Quads & Bootyyy

W4/D4: HOME LEG BURN🔥

W4/D5: FIRE FULL BODY (optional)

W5/D1: GYM Leg Day🍑

W5/D1: HOME LEG DAY🔥🍑

W5/D2: GYM PUSH DAY

My push ups started to look good again!! 💪🏼
The little spice at the end was something 😅

I'm getting better with these upper body days

W5/D2 : HOME UPPER BODY & CORE💪🏽

W5/D3: GYM PULL DAY

Uff!! Good workout! The pop Jacks to running man was a... nice finish 😅

W5/D3 HOME UPPER BAWDYY

W5/D4: GYM QUADS

Those band around the world squat jacks got my heart pumping!

W5/D4: HOME QUAD BURNER

Oh wow.... I am sweating!! That was a heavy finish for this week!😅

W5/D5: FIRE FULL BODY (optional)

W6/D1: GYM Leg Day🍑

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

W7/D1: HOME LEG DAY🔥🍑

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