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

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🎄

Robyn

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/D5: Leg Day

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