Name: Playbook - Nikki Font - Day 4 - Hamstrings & Booty
Uploaded: 2023-12-30T00:22:23.305Z
Duration: 70 min
Description: Day 4 - Hamstrings & Booty

Anne

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

Debbie

The ab finisher 🔥 Great burn throughout

Mary Petrizzi

You will need :

- barbell
- hip thrust machine or barbell
- cable machine
- hamstring curl

- Start with feet wide and toes pointed out
- Engage your lats
- Pull the bar up keeping a neutral spine and upper body tight
- Reach full extension with your legs 
- Keeping a flat back lower bar to ground

Sumo deadlift

Complete all 30 reps without stopping to complete 1 set

Lock out and hold at the top of your hip thrust for 10 seconds

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 half way to the floor and press back up to starting

Barbell hip thrust pulses

Hip Thrust Triset

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

Lying hamstring leg curls

- Get into position and place the bottom of your foot on the handle
- Push back and up with your foot and extending your leg upwards
- Lower your leg back down
- Complete desired reps then repeat on the opposite side

Cable glute kickback

10 Weighted Sit Ups
10 Weighted Russian Twists
10 Rotating V-Ups
10 Bicycles
10 Crunchy Frogs

3 rounds

Ab Circuit

Day 4 - Hamstrings & Booty

Emma

Marcelle Varela

Freaking amazing, the hip thrusts were KILLER

Julissa

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

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 4 - Hamstrings & Booty

Community

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