Name: Playbook - Nebiha Boudjoudad - W4/D5 Legs
Uploaded: 2023-08-17T12:27:01.317Z
Duration: 75 min
Description: W4/D5 Legs

jennie

• Start in Neutral stance
• Go down like a good morning 
• lower into full squat 
And then Reverse to come back to starting positions

Kong squat

Deep Side Lunge

Inner thigh leg swing

Body weight squat

Body weight glute bridge

Lower Body Warm Up 1

1 set is : 18 Reps of Lunges + 30 squats

8 walking Lunges (8 steps on EACH LEG) 
+ 10 Jump Squats 

Then 8 walking Lunges (8 steps on EACH LEG) 
+ 10 Jump Squats 

Then 8 walking Lunges (8 steps on EACH LEG) 
+ 10 Jump Squats 


FOR A TOTAL OF 24 LUNGES AND 30 Jump Squats. This is ONE SET!

Lunge + Jump Squat

- Begin with dumbbell in each hand and feet hip width
- Lower dumbbells to the ground, press hips back while keeping a slightly bent knee
- Stand straight back up pressing hips forward

Dumbbell deadlifts

Glute Kickback

Posterior Super Set

- Start with feet wide and toes pointed out
- Engage your lats
- Pull the bar up keeping a neutral spine and upper body tight
- Reach full extension with your legs 
- Keeping a flat back lower bar to ground

Sumo deadlift

Elevated DB Squat

W4/D5 Legs

Great workout! I sucked! But hope to get better everyday

Marcela

Vanise

W1/D1 Hamstrings & Glutes

Sofia

Dell

W1/D2 Upper Body

Dumbbell deadlifts rest between is only 2 seconds. Fire work out 💪🏼

Lara

W1/D3 Legs

W1/D4 Upper Body

W1/D5 Quad Focused

Great glute focused workout. Looks easy but high reps makes it a challenge 🍑

Shannon

W2/D1 Hamstrings & Glutes

Great workout! I’m so sore the next day after your workouts 💯

W4/D5 Legs

Community

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