Name: Playbook - Chandler Nicoll - WC W2/D1: Fire Glutes & Hammies
Uploaded: 2022-12-11T19:37:36.014Z
Duration: 60 min
Description: WC W2/D1: Fire Glutes & Hammies

Robyn

Im still feeling it from last week 😩 😪 😫

Ruby

Welcome to the 4 Week Mini Challenge! 

WEEK 2 Day 1: Glutes & Hammies🍑 
This workout can be done at home or at the gym. It is completely done with dumbbells! If you want to use a barbell you can and if you’re at home and only have a band/household items that is okay too! Substitute where you need to make it fit what you have 🙌🏽 Exercise doesn’t have to be done one way so make sure to adjust where needed with what equipment you do/don’t have! 

If you have any questions or need some tips write me a msg friend! We are all on this fitness journey together and I am here to help!

Squeeze your glutes at the top
Keep chin tucked

Dumbbell Hip Thrusts

If you’re at home use a resistance band and place under feet

1 & 1/3 Deadlifts

Grab one or two dumbbells 
Cross one leg behind the other slightly 
Drop back knee heavy in front heel

Dumbbell Curtsy Lunges

Place one leg on the bench 
Push hips back, hinge bringing chest parallel to the ground 
To your range of motion 
You should feel this in your hamstrings & glutes

Bench SL Deadlifts

Constant Tension Sumo Squats

Superset

WC W2/D1: Fire Glutes & Hammies

After the day I had, I needed this workout 💪 🙌 😌

Those squat pulses and holds were a B!😫 D12! So proud of myself for sticking with it and pushing myself. Even if I had to combine a couple days.🤎

Lydia Skillern

D12: 12 Days of Fitmas Day 12🎄

I underestimated todays “ Jingle all the way”. 😫 By the second round I was becoming jello. I thought those toe taps would be the easiest too… yeah I was wrong. Arms are dead

D11: 12 Days Of Fitmas Day 11

After being in 🦥 mode for the past 4 days my body cracked like a glow stick for the entire first round (especially the bear steps)
Felt good to move !!!

I do have to agree, this is one of my favs!

I think this is one of my favorites.
I am loving the deep transverse abdominal work.

D10: 12 Days of Fitmas Day 10 OPTIONAL

THOSE POP JACKS WERE DEADLY 💀 💀🔥

Back to lifting my normal weight 💪 😅 😌

D9: 12 Days of Fitmas Day 9🎄

Slowly getting my strength back 💪 🙏 😌

Best workout I have had all week after being sick. I love the core work!🤩

D8:12 Days Of Fitmas Day 8

It was so good to just have a day to rest.

D7: 12 Days Of Fitmas REST

Really liked today. It was a good switch up. Still got my body moving but wasn’t super high intensity.

D6: 12 Days of Fitmas Day 6

It feeling great so this was a struggle today. Had to modify a bit but it was still good 🥰

Im still struggling...my cough keeps flaring up

Kas glute bridge to hip thrust hurt so good!🔥

D5: 12 Days of Fitmas Day 5

Still pretty weak from being sick 😷 🤧 😪

WHY ARE UP DOWNS SO HARD. You would think it’s a simple movement but by the 4th round, my arms were giving OUT 😫

Sasha

D4:12 Days Of Fitmas Day 4

I hate anything lunges.😭 My quads were dead for the bear steps LOL.

Honestly loved it ! Was still hyped by the end of it !

D3: 12 Days of Fitmas Day 3 OPTIONAL

Took it lite and easy for getting over my cough. Did the option for the brutal burpee and it still kicked my butt.

I’m not sure what I hate more. The shoulder taps or those brutal burpees😭

WC W2/D1: Fire Glutes & Hammies

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