Name: Playbook - Nikki Font - Day 4 - Booty & Hammies
Uploaded: 2023-12-30T00:22:23.652Z
Duration: 75 min
Description: Day 4 - Booty & Hammies

Omg I’m obsessed with these workouts! My legs were literally shaking walking out of the gym

Had my legs shaking halfway through. Totally not gonna be able to walk tomorrow 😝

Miranda

- 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

- 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

- Place feet higher and wide with toes slightly out on the platform
- Keeping your back flat against the pad
- Lower your legs towards your chest
- Drive through your heels to press all the way back to starting position

Leg press - sumo stance

- Stand in a wide toed out stance 
- Hold a heavy dumbbell between your legs in front of you
- Lower into a squat, touch dumbbell to the ground
- Stand up to full extension

Dumbbell sumo squat

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

Hamstring curls

All of these rules must be completed & checked off to complete your day today!!

YOU GOT THIS !!

Take a photo of yourself to mark your progress for the day! 

This is important because we look at ourselves every day and don’t notice change, but we will once the 60 days is over!

Progress Picture

No eating out Sunday - Friday

You may have 1 “cheat” meal on Saturday! But it must be shared with a friend, family member, or loved one

No alcohol

Diet

Hydration

5-10 minute of Prayer / Gratitude per day

Prayer / Gratitude

2 sessions per day - (1) weight lifting & (1) cardio based

• BOTH must be a minimum of 30 minutes

30 minutes of cardio

💡Additional 5 RULES

Day 4 - Booty & Hammies

Janel

Marielle

Smriti

START HERE

Weird to start motivated into your class and finding yourself on a Te

It was a very exiting first day. I really like praying to the universe and I had this habit like 6 months. Also I had such habits like drinking water and going for a walk with my dog. ❤️🐶🐶

Day 4 - Booty & Hammies

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