Name: Playbook - Nikki Font - Booty & Hamstrings
Uploaded: 2024-01-09T06:11:00.354Z
Duration: 60 min
Description: Booty & Hamstrings

You will need :

- squat rack
- box or bench
- hamstring curl machine
- abductor machine

- Begin with bar positioned on your upper back
- Brace your midline and keep your chest up
- Eyes forward as you lower, sitting back and down
- Reach parallel and push through your heels to come back up

Barbell back squat

Complete all 35 reps without stopping to equal 1 set

- 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

- Support upper back on a bench and the barbell across your hips
- With both knees bent to 90 degrees 
- Lower your glutes 1/2 way down to the floor and press back up to starting

Barbell hip thrust pulses

SS - hip thrusts into KAS thrust

- Bring your heels towards your glutes
- Lower with a slow controlled motion
- Focus on engaging your hamstrings

Lying hamstring leg curls

- Keeping your feet aligned with your knees 
- Push out your legs against the pads 
- Ensure your movement against the resistance is smooth and controlled

Abductor machine

Booty & Hamstrings

Legs (Posterior Chain Focus)

Chest & Triceps

Back & Bis

Tatiana

Legs (Quad Focus)

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

Booty & Hamstrings

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