Name: Playbook - Chandler Nicoll - W7/D5: Glutes & Hamstrings
Uploaded: 2024-03-02T15:28:36.458Z
Duration: 60 min
Description: W7/D5: Glutes & Hamstrings

Finishing your week strong with your final leg day🍑 

You’ll be focused on your glutes and hamstrings today. 

This is the gym version

Remember to:
Keep your head down 
Shoulder blades on the bench
Tuck your hips 
Challenge your weights

Pause Hip Thrusts

Grab two dumbbells 
Keep chest up back straight 
Hinge at hips, push glutes back 
Only go down to your range of motion 
Using hamstrings/glutes to move weight

Dumbbell Deadlifts

- Set up in a split stance with your front foot elevated on a plate
- Chest up, looking straight ahead and dumbbells by your sides
- Descend by flexing both knees until they are both at 90 degrees
- Drive through the front foot extending back to the top

Front foot elevated split squat

EACH SIDE 
Hold dumbbell in opposite hand 
Press hips back 
Stop when you feel in glute/hamstring

Bench SL RDL

Constant Tension Sumo Squats

W7/D5: Glutes & Hamstrings

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

Dalelyonnie

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/D5: Glutes & Hamstrings

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