Name: Playbook - Nicole Jimerson-Roshoe - GLUTES w1day3
Uploaded: 2023-07-16T18:43:20.596Z
Duration: 60 min
Description: GLUTES w1day3

Brooke

- Place your upper back on the bench
- Push through your heel raising your hips 
- Engage your glutes at the top
- Work both sides

Single leg hip thrust

Dumbbell hip thrust

DB good mornings

- Keep your chest up and hold dumbbells at the shoulders or by your sides
- Step back and bring your knee down until both legs are at 90 degrees
- Step forward back to the initial position 
- Complete desired reps then repeat on the opposite side

Dumbbell reverse lunge

Booty killer

DB rdls

- Stand in a wide toed out stance 
- Hold a heavy dumbbell between your legs in front of you
- Lower into a squat, touch dumbbell to the ground
- Stand up to full extension

DB sumo squat

- Begin the movement by bending at the waist and pushing your hips back towards the machine 
- Keep a neutral spine throughout the entire movement 
- Keep pushing your hips back until you feel a nice stretch in your hamstrings 
- Pause for a second and reverse the movement by driving the hips forward 
- Ensure that you squeeze and activate your glutes at the top of the movement 
- Repeat for the desired number of reps

Cable pull through

GLUTES w1day3

Riane

Quads/glutes W1D1

Slowly but surely upping my weight 💪🏼🥳🔥 legs burnin today

Hamstrings/glutes W1D2

Quads/glutes W2D1

🍑🔥 Nikkie’s workouts are short, sweet, and to the point! 💗

Hamstrings/glutes W2D2

Glutes W2D3

I just wanted to add that my ass looks on point in my scrubs and that’s a hard accomplishment 😂😂

Quads and glues W3D1

I love Nikkie’s work outs. Super easy for beginners but also challenging depending on how you want to adjust your weights. I love her so much and would be lost without her and this app in my life! 💗💗🥺

GLUTES w1day3

Community

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