Name: Playbook - Chandler Nicoll - W8/D4: GYM QUADS & BOOTY
Uploaded: 2023-12-31T16:45:55.557Z
Duration: 60 min
Description: W8/D4: GYM QUADS & BOOTY

GYM Leg Day! With a heavy emphasis on quads & booty🍑

Increase your resistance💪🏽

Slow & Controlled on the way down
Press through middle of feet & heels on the way up 
Keep tension in glutes

Box Squats

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

Place one foot on a bench/something sturdy
Step other foot forward 
Focusing on using foot on the ground drop down into lunge and press through heel
Repeat reps on other side

Split Squat

Legs parallel to the ground at a 90 degree angle

Wall Sit

Superset

Using your glute medius press out the legs

Seated Abduction

Do both exercises on one leg and then the other

Cable step to squat

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

Cable Kick Backs

W8/D4: GYM QUADS & BOOTY

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/D4: GYM QUADS & BOOTY

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