Name: Playbook - Chandler Nicoll - W9/D1: Quads, Glutes & Calves
Uploaded: 2024-03-02T15:28:36.513Z
Duration: 60 min
Description: W9/D1: Quads, Glutes & Calves

Week 9!

This is GYM based so if you’re working out at home with minimal equipment go to the home version.

Remember this is your time so stay focused. Make that muscle connection and get ready

Two exercises back to back with minimal rest in between

3 counts down Pause for 1-2 seconds then 1 count up

Tempo Heels Elevated Squats

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

Cossack Squats

Quad Superset

Watch the whole video for both exercises!
You’ll see a change in range of motion. 
You’ll do 6 Kas glute bridges then 6 full range hip thrusts 
That is ONE set

Kas Glute Bridge to Hip Thrust

-Keep a slight bend at the front knee
- Come straight down until your reach shin height 
- Pull back up

Dumbbell bulgarian split squat with pulse

Close stance smith machine squat

- Hold a weight 
- Raise and lower your upper body engaging your lower back and glutes

Weighted hyperextensions

W9/D1: Quads, Glutes & Calves

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.

W9/D1: Quads, Glutes & Calves

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