Name: Playbook - Nikki Font - Day 49 - Glutes & Quads
Uploaded: 2023-12-30T00:22:24.148Z
Duration: 75 min
Description: Day 49 - Glutes & Quads

- 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

- 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

- 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

- 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

- Keeping your back flat against the pad
- Lower your legs towards your chest
- Drive through your heels to press back to starting position

Leg press (quad focused)

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 49 - Glutes & Quads

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. ❤️🐶🐶

Anna

Day 1 - REST

Nanc

Great. Haven’t worked out in ages. I loved it!

Karlee

Day 2 - Shoulders

Veronica

Chelsey

Realized my back is way stronger than I realized

Kristianna

Day 3 - Back & Biceps

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

Day 4 - Booty & Hammies

Alissa

Day 5 - Cardio

Day 6 - Chest & Triceps

Day 7 - Booty & Quads

Day 8 - REST

Day 9 - Shoulders

Day 10 - Back & Biceps

Jacqueline

Day 11 - Booty & Hammies

Day 12 - Cardio

Kiara

Day 13 - Chest & Triceps

I was crying by the end, both with glee and with “omg, one more set 😭” 😂

Day 14 - Booty & Quads

Day 15 - REST

Day 16 - Back & Shoulders

Day 17 - Core & Cardio

my glutes 🤧🤧🤧 my abs 😭😭😭

Tria

Day 18 - Legs & Core

Day 19 - Biceps & Triceps

Day 20 - Chest & Stair Master

Day 21 - Booty & Hammies

Day 22 - REST

Day 23 - Back & Shoulders

Day 24 - Core & Cardio

Day 25 - Legs & Core

Day 26 - Biceps & Triceps

Day 27 - Chest & Stair Master

Day 28 - Booty & Hammies

Day 29 - REST

Day 30 - Shoulders

Day 31 - Back & Bis

Day 32 - Glutes & Quads

Day 33 - Sprint Intervals

Day 34 - Chest & Triceps

Day 35 Glutes & Quads

Can see why this rest day needs to happen…legs are 💀 from yesterday

Day 49 - Glutes & Quads

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