Name: Playbook - Nikki Font - Day 7 - Booty & Quads
Uploaded: 2023-12-30T00:22:23.689Z
Duration: 70 min
Description: Day 7 - Booty & Quads

Kristianna

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

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 7 - Booty & 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

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 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 7 - Booty & Quads

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