Name: Playbook - Chandler Nicoll - WC W2/D5: Leg Day
Uploaded: 2022-12-11T19:37:26.568Z
Duration: 60 min
Description: WC W2/D5: Leg Day

Ruby

WEEK 2
Finishing the first week off with LEGS 🍑 

Focusing on quads and glutes this time! Congratulations on making it through WEEK 2! Make sure to post or comment when done👏🏽 

Way to go!

- Elevate heels onto a weight plate
- Hold a single dumbbell in the goblet position
- Lower into the bottom of a squat
- Stand up to full extension

Dumbbell heels elevated goblet squat

-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

You’ll do 8 Kas flute bridges:
Short range of motion
Squeeze glutes 

Into: 8 hip Thrusts 
Full range of motion 
Squeeze glutes 

16 reps total that is 1 full set!

Kas Glute bridge to hip Thrust

Dumbbell can sit at chest or at side 
Step one foot forward 
Keep chest up core tight

Front Lunges

Legs parallel to the ground at a 90 degree angle

Wall Sit

Superset

WC W2/D5: Leg Day

Follow Along Lower Body Warm Up

Megan

I’m going to be sore tomorrow for sure 🤣

Jeili

Great workout to prep for the next challenge! Hard but not too hard

Rayanna

Core Challenge Day 1

Core Challenge Day 2

Slowly trying to get back to it, this was nice. It was hard but good

WC W2/D5: Leg Day

Community

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