Name: Playbook - Chandler Nicoll - W7/D4: LEGS. Quads and Booty
Uploaded: 2024-03-02T15:28:35.935Z
Duration: 60 min
Description: W7/D4: LEGS. Quads and Booty

Today we are focusing on quads and glutes. 🍑
Lots of volume today, so focus on form and quality of movement. 

At Home: Do Goblet Squats in place of BB Squats

Equipment Needed:
Barbell and dumbbells
At Home: Dumbbells or Items at home

Barbell sits on traps 
Retract shoulders keeping chest up 
Squeeze core 
Take a deep breath in through diaphragm 
Lower slowly pushing hips back, knees forward 
Exhale as you press through the ground with heels 
Squeeze glutes the entire time

Barbell Squats

Feet hip width apart 
Dumbbell at chest 
Sit heavy in your heels 
Press through ground to stand up

Goblet Squats (At Home Only)

Hold one DB in each hand
Kick one leg back and lower until both knees are at 90 degrees
Focus on pressing through foot that is forward 
Keeping chest up & core tight
Do both sides

Weighted Static Lunges

Squeeze your core 
Use quads to pull yourself back up

Body Weight Leg Extensions

This finisher is going to burn!🔥
Complete all three exercises as one giant set. Make sure to use a moderate weight that is challenging and repeatable.Rest for 60 seconds at the end of each round. 
Let's go! 👏🏻

Lay on back with knees bent and feet flat
Drive through heels and squeeze glutes to form bridge position
shins should be stacked over heels
Slowly lower down squeezing glutes the entire time

DB Glute Bridge

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

Prison Squats

Legs parallel to the ground at a 90 degree angle

Wall Sit

Quad & Booty finisher

W7/D4: LEGS. Quads and Booty

Meeks

Great warm up! New moves, feeling motivated 🤗

Nicole Chen

LOWER BODY WARM UP OPTION 1

Are you sure that was just a warm up??? 😂

Brittny

UPPER BODY WARM UP OPTION

Full Body Warm Up Option

Felt great! Only question.. on monster walks.. do 4 steps count as 1 rep?

Jessie

Mayra

W1/D1: LEGS; Glute & Hammie

Lisa

W1/D2: Push Day💪🏽

Abigail

Whew!  Those sit ups were brutal!!  Can’t wait to see progress!

Lena

W1/D3: FULL BODY

Tougher than I thought...those frog squats though 🤪

Jennifer

Killer workout....dead ☠ but with energy lol

W7/D4: LEGS. Quads and Booty

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