Name: Playbook - Nicole Jimerson-Roshoe - Glutes w4d3
Uploaded: 2023-07-16T18:43:20.634Z
Duration: 45 min
Description: Glutes w4d3

- Start the exercise your back foot on top of and elevated surface 
- Come down push hips back slightly 
- Come down until both legs are at about 90 degrees 
- Push through your front leg to come up

Bulgarian RDL

- Begin lying supine with kettlebell directly above you and knees bent to 90 degrees
- Lift your hips off the ground

KB glute bridge

- With a kettlebell in each hand outside your legs 
- Perform a deadlift with the kettlebells
- Repeat for desired reps

Kettlebell deadlifts

-Using a single kettlebell  perform Bulgarian split squats - Repeat for time of reps

KB bulgarian split squats

- Begin in a prone position with your legs off the box
- Bring your legs from a wide position back together in the center with your knees bent
- Keeping your back in a neutral position

Reverse hyperextensions

- Lying down with the soles of your feet together and knees outward
- Lift your hips up and squeeze your glutes
- Pause at the top then lower back down to starting position

Frog pumps (banded optional)

Glutes w4d3

Riane

Brooke

Quads/glutes W1D1

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

Hamstrings/glutes W1D2

GLUTES w1day3

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 w4d3

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