Name: Playbook - Chandler Nicoll - W8/D4: HOME LEG BURNER
Uploaded: 2023-12-31T16:45:55.560Z
Duration: 35 min
Description: W8/D4: HOME LEG BURNER

Ruby

Home based leg workout that’s going to get you sweaty!!

Equipment: 
Resistance Band
Optional dumbbell to create more tension

Make sure to do all reps before taking your rest

Feet hip width apart 
Make sure to never straighten knees 
The key is to keep tension on the legs the entire time

Constant Tension Squat

Start feet hip width apart 
As you jump back in cross feet over eachother 

Option: do a side crunch instead of the jump

Criss Cross Jump Squats

Chest up core tight 
Step one leg back, drop knee heavy in front heel
Then drive knee up to chest exploding through toe

Reverse Lunge to Hop both sides

Place band around hips 
Sit back then press hips forward squeezing glutes & keep core tight

Kneeling Hip Thrusts

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

Knees to Feet

Circuit 1

Band Placement: 
Above knees allows for more support 
Under knees creates more resistance 
Above ankles creates the most (hardest resistance)

Banded Lateral Walks

Keep tension on the band starting with feet hip width apart 
Step on me foot in step out 
Staying low in squat

Banded Side to Sides

Place chest on bench 
Hips should be on the end 
Press heels towards the ceiling and squeeze glutes

Reverse Hyperextensions

Superset burnout

W8/D4: HOME LEG 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!

W8/D4: HOME LEG BURNER

Community

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