Name: Playbook - Chandler Nicoll - W9/D1: HOME LEGS
Uploaded: 2024-03-02T15:28:36.508Z
Duration: 40 min
Description: W9/D1: HOME LEGS

Robyn

Lynnette

Ruby

Week 9

This is the HOME version of leg day so if you’re looking for the gym version make sure to head to that one. 

Equipment needed: 
•Couch or chair 
•Medium weight household item to add resistance (optional) 
•Resistance Band (optional)

IF YOU DON’T HAVE DUMBBELLS THAT IS OKAY. Grab a household or a resistance band 

- Stack your shoulders hips and heels over each other
- Maintain stability and lower down slowly
- Don't allow yourself to lean forward, keep your chin and eyes up
- Press up through your heels

Front squat

Staying low the entire time 
Swaying side to side 
Keep chest up & core tight

Cossack Squats

Body Weight 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

Grab a resistance band and place it above or below your knees 
Make sure knees are in line with toes (knees shouldn’t cave in ever) 
Step forward staying low in squat position & keeping tension on band

Band Front Walks

Legs parallel to the ground at a 90 degree angle

Wall Sit

One Big Circuit

W9/D1: HOME LEGS

W1/D1 Welcome to The Summer Challenge

Mayra

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 ✔️

Could barely do the pop jacks from how my quads feel from yesterday 😪 😩 😫

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.

W9/D1: HOME LEGS

Community

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