Name: Playbook - Chandler Nicoll - W9/D5: HOME LEG DAY🍑
Uploaded: 2024-03-02T15:28:36.546Z
Duration: 40 min
Description: W9/D5: HOME LEG DAY🍑

Ruby

Final day of the week focusing on glutes and hamstrings! 

This is the HOME version 

Since you’re at home make sure to especially slow down and focus on muscle connection to get the most out of each movement

Equipment:
Resistance Band 
Can be done body weight but if you have a weight or household item that’s great!

-Shoulder blades on bench or chair 
-press through heels 
-squeeze glutes the entire time

1 & 1/3 hip Thrusts

Keep back straight, core tight 
Using glutes & hamstrings to move band

Resistance Band Deadlifts

Feet past hip width apart 
Explode through toes 
Land softly on feet

Jump Squats

Legs parallel to the ground at a 90 degree angle

Wall Sit

Circuit 1

Kick one leg back 
Focus on pressing through foot that is forward 
Keeping chest up & core tight
Do both sides

BW Static Lunges

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

Squat Hold

Circuit 2

W9/D5: HOME LEG DAY🍑

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 😪 😩 😫

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/D5: HOME LEG DAY🍑

Community

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