Name: Playbook - Chandler Nicoll - W8/D1: GYM Leg Day🍑
Uploaded: 2023-12-31T16:45:55.538Z
Duration: 60 min
Description: W8/D1: GYM Leg Day🍑

Lily

GYM BASED! Focusing on your glutes & hamstrings! Your final booty day of the challenge, make it count🍑🔥

Increase your weight🙌🏽

The main thing is to not stand all the way up. 
Knees should not straighten & glutes should be squeezed the entire time to creat constant tension

Constant Tension Barbell Squat

Step one leg back 
Heavy in front heel 
Keep chest up core tight

Reverse Lunges

Shoulder Blades on bench 
Tuck chin & look straight at knees 
Press through heels using glutes to move the weight 
Pause at the top for 2-3 seconds

Pause Barbell Hip Thrusts

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

Banded Abduction

Superset

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

Do both exercises on your left leg first and then your right leg before taking your rest

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

Cable Kick Backs

Step foot in front of the other 
Kick to one side 
Should feel in Glute medius (side Glute muscle)

Cable Lateral Kicks

Super Set

W8/D1: GYM 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!

Ruby

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!

W8/D1: GYM Leg Day🍑

Community

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