Name: Playbook - Nicole Jimerson-Roshoe - Quads and glues W3D1
Uploaded: 2023-07-16T18:43:20.615Z
Duration: 75 min
Description: Quads and glues W3D1

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

Brooke

- Start with feet wide and toes out
- Push hips back and lower down until knees are 90 degrees
- Keeping a flat back, touch the weight to the ground and rise back up

Sumo deadlifts (from extension)

- Start with the barbell on your upper back
- Step back with the first foot and lower down until knees are 90 degrees
- Repeat on the opposite side

Barbell reverse lunges

- Stand holding a kettlebell close to your chest             
- Flex at the knees and push your hips back as you come down 
- Keep your chest up throughout the movement
- Pause at parallel and extend your legs to come back up

KB goblet squat

Use a cable or if at home use a resistance band

Cable squat

- 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

- Perform a single jump squat
- When you land, switch lateral side steps each leg 
- Repeating sequence
- Increase speed as you feel comfortable 
- Focus on full range of motion
*30 seconds on 30 seconds off*

Jump squat to lateral steps

Quads and glues W3D1

Riane

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 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! 💗💗🥺

Quads and glues W3D1

Community

More workouts from Nicole Jimerson-Roshoe