Name: Playbook - Chandler Nicoll - W7/D4: HOME QUAD BURNER
Uploaded: 2023-12-31T16:45:55.527Z
Duration: 45 min
Description: W7/D4: HOME QUAD BURNER

Unsure if I will be able to walk for Alcatraz

Ruby

HOME LEG DAY! Get ready for those quads to be on fire🔥

Equipment: 
Resistance Band 
Sturdy chair or couch

Complete both exercises before taking rest

Heels Elevated 
Toes pointed out 
Keep tension in upper back & core

Prison Squats

Lateral Lunge to reverse to curtsy to front Lunges 
Make sure to do both legs

Around the World Lunges

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

Knees to Feet

Sit heavy in heels
Legs parallel to ground

Squat Hold

Circuit

Step one foot back like on train tracks
Drop back knee, heavy in front heel
Don’t step forward, hold lunge position

Static Lunge ( LEFT LEG)

BW Squat W/Pulse

Static Lunge (RIGHT LEG)

Circuit 1

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

Body Weight Hip Thrusts

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

Banded Abduction

Superset

Option: place band higher above the knees

Band Around the World Squat Jacks

W7/D4: HOME QUAD BURNER

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!

W7/D4: HOME QUAD BURNER

Community

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