Name: Playbook - Nikki Font - BOOTY & ABS
Uploaded: 2024-01-09T06:11:00.128Z
Duration: 70 min
Description: BOOTY & ABS

Tatiana

You will need :

• barbell & bench
• cable machine
• dumbbell

- Support upper back on a bench and the barbell across your hips
- With both knees bent to 90 degrees 
- Lower your glutes to the floor and press back up to starting

Barbell hip thrusts

- Begin with cables in each hand and feet hip width
- Press hips back and lower your chest down until your hands are about mid shins
- Lift back up to standing and press hips forward

Cable RDL

- Start a few inches away from the box with a dumbbell in each hand
- Place first foot up on box and press through your heel to bring the second foot up on top of the box
- Bring first foot down, then second foot and repeat on opposite side

Dumbbell box step ups

Complete all 4 exercises back to back without rest

48 total reps in round 1. Complete 3 rounds

Reps are to be counted on BOTH sides

Keep both legs straight in the air (hips at 90°)

Drop one leg straight down, while the other stays in the air

Engage your core to lift your leg back up

Alternate both sides

Alternating leg drop

Sit on the ground with your feet slightly wider than shoulder width

Place your hands behind your head

Rotate and crunch bringing your opposite knee to your opposite elbow

Repeat reps on both sides

Knee to elbow crunch

- Pull your knee toward your chest while rotating your upper torso 
- Bring your opposite elbow to your knee 
- Repeat on the opposite side
- Focus on engaging your core

Bicycle crunches

Lay on your back with your feet on the ground / knees in the air

Slightly sit up to engage your core

Rotate left to right tapping your fingers to your heels to engage your obliques

Penguins

Ab Circuit

BOOTY & ABS

Legs (Posterior Chain Focus)

Chest & Triceps

Back & Bis

Legs (Quad Focus)

A great shoulder & an workout that I finished in just over 30 minutes! Perfect for what I needed today!

Isaiah

Shoulders & Abs

Back & Biceps

Legs (Quad Focused)

Olivia

Lo adapte a casa! 🏡🏋️‍♀️✅

Leg Day — high intensity

Push Up Tutorial

Braylee

Anne

Rach Mo

Back & Shoulders

First time back in a week and this workout has me so motivated to get back on the grind!!! 🔥💪🏼

Kaleigh

Alexandra

Chest, Tris, Abs

Gisele Rigo

Lean Legs

Shoulda boulda’s are on FIREEEE🔥❤️‍🔥

Shelby

Shoulders !!!

Amber Evans

Lower Body

Love the back pump in my new Aurora single strap bra 😍😍🔥

Hour Glass Figure

Sinai

DB ONLY — Full Body

Ay por favor!! Pensé q no terminaba!! Una gloria la rutina ✨

DB ONLY Leg Day

Chest & Abs

hard lol but loved it, had to modify reps a lil

Trinity Baker

Lo adapte a mi casa! Hermosa rutina 🍑✅

Booty & Abs

Chest, Tris, & Cardio

BOOTY & quads

Core & Cardio

High Rep Leg Day

Perky Chest + Triceps

Parecía simple pero se sintió fuerte 🍑

Under Booty

Abs !!

Cable Shoulders

Quad s are POPPIN’ 🤌🏼🔥🔥🔥

Muscle Mommy Legs

Chest & Tris

Boulder Shoulders

Waldo

Me hizo tan bien esta rutina! Me anime a subirle peso y carga una serie mas 🤩🥵

BOOTY & ABS

Community

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