Name: Playbook - Nikki Font - Day 1 - Booty & Quads
Uploaded: 2023-12-30T00:22:23.133Z
Duration: 70 min
Description: Day 1 - Booty & Quads

Emma

Marcelle Varela

Freaking amazing, the hip thrusts were KILLER

Julissa

Braylee

Ashley

Painful but I know it’ll help in the long run

D’Lyza

I workout at home, and I had to search for alternatives for frog pumps and leg extensions. Besides that I felt the burn I was looking for, thanks!

Kiki

Julianne

Grace

Debbie

Legs shaking half way thru the workout, great!!!

Mia 💛

Aryca

Nikki

You will need :

- squat rack
- dumbbells
- bench
- smith machine
- leg extension

- 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 both exercises back to back with no rest between to complete 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 and HOLD for 10 seconds

Barbell hip thrust HOLD

- 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 to the floor and press back up to starting

Barbell hip thrust PULSES

Hip Thrust Triset

-Keep a slight bend at the front knee
- Come straight down until your reach shin height 
- Pull back up

Dumbbell bulgarian split squat

- Lying down on a bench with the soles of your feet shoulder width against the smith machine bar
- Lift your feet up and squeeze your glutes
- Pause at the top for a moment then lower back down to starting position

Frog pumps

Superset #1

- Sit on the machine with the pad at the bottom of your shin 
- Extend your legs engaging your quads 
- Pause at the top and lower slowly

Leg extensions

Day 1 - Booty & Quads

Sooooo good!!! Shoulders in fire!!! Finished it with a 12min walk in the treadmill, speed 4, incline 5.5

Lotty

Day 2 - Back & Shoulders

I’m not much of a runner but I pushed myself today 🥵

Colleen

haven’t ran in OVER 2 years! felt SO GREAT to get back into it with this!! thank you soooo much!!🏃‍♀️⌛️

Tessa

Day 3 - Sprint Intervals

Anne

Did this with my husband and he wanted to kill me 😂 awesome workout to pop that booty

The ab finisher 🔥 Great burn throughout

Mary Petrizzi

Day 4 - Hamstrings & Booty

Kaleigh

Day 5 - Chest & Tris & Cardio

Olivia

Day 6 - Biceps & Triceps

Day 7 - REST

Day 8 - Back & Biceps

So much versatility in exercises to hit the shoulders keeps it interesting and fun 🤩

Day 1 - Booty & Quads

Community

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