Name: Playbook - Nikki Font - W1/D3 Glutes & Quads
Uploaded: 2023-02-28T17:45:41.727Z
Duration: 75 min
Description: W1/D3 Glutes & Quads

Rebekkah

Breanna

Karissa

love this one so much. challenging but not overwhelming. my quads + glutes were burning. ❤️‍🔥

Katie

Nessa Breann

This was so challenging for me😅 4 sets of exercises really kill me, but in a good way🤑

Samantha

Adriana

This workout may be illegal in some jurisdictions. Legs are murdered

Tdens

You will need : 

- smith machine
- bench
- dumbbells
- barbell
- quad extension machine

Place feet slightly wider than shoulder width apart.

Toes pointed slightly out & feet a bit forward.

Place bar on your traps (below neck) & sink deep into a squat.

Engage Glutes to push yourself back to starting position.

Smith Machine Back Squat

- Bring one leg back behind your front leg
- Hinge at the hip and bend at the knee to come down to tap the floor
- Come back up
- Work both sides

Curtsy Lunge

Alter the machine to fit your body dimensions.

Choose a challenging, yet manageable weight.

Engage Quads & keep core tight as you extend your legs.

Quad Extension

SS = Superset

You will complete ALL reps in the first exercise, then directly begin the second exercise with NO rest in between.

Once BOTH exercises are complete, rest. That equals 1 full set. Repeat all sets before moving on to the next exercise!

- 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

- Start a few inches away from the box with a dumbbell in each hand
- Place first foot up on bench and press through your heel to bring the second foot up on top of the box
- Complete all reps on one side before switching.

DB box step ups

SUPERSET - Hip Thrusts to Step Ups

Elevate your heels on a plate. Heels should almost be touching & toes slightly pointed out. Sink as far down as possible & engage quads to stand up.

Elevated Heel Squat

W1/D3 Glutes & Quads

Tessa

I was wobbling out of the gym after this one. I’ve been working out consistently for just over a year and wanted to try something new. Definitely looking forward to the other workouts after this one. 🥵

Kelsey

Victoria

W1/D1 Glutes & Hamstrings

Nikki

Ashley

Epic!!!! I love everything about this program. So glad I stumbled upon Nikki.

Almamm@821

W1/D2 Back & Bis

Was such a great workout! My fiancé and I did it and added a few more sets with more weight and it was such a great burn!

Natalie

I was able to complete everything and took your advice on using lighter weight for higher reps which helped!

Elizabeth

W1/D4 Chest, Shoulders, & Tris

Natalia

W1/D5 HIIT

I am dying - in the best way possible 😅

Aundria

Madeline

W1/D6 Legs

W1/D7 REST

Grayson

W2/D1 Glutes & Hamstrings

W2/D2 Back & Bis

Emily

W2/D3 Glutes & Quads

I was able to lift heavier this time around!!

memory

Khalid

W2/D4 Chest, Shoulders, & Tris

Aida

W2/D5 HIIT

W2/D6 Legs

W2/D7 REST

W3/D1 Glutes & Hamstrings

Michelle

W3/D2 Back & Bis

Kaleigh

Sometimes when I do an exercise, I’m like “this isn’t really doing anything or I’m not feeling anything”. Well that exercise was with hip thrusts and I decided today to put more weight on and I had no idea such a burn could exist in my glutes, but pain is temporary🥲

The hip thrust triset will be the death of me. My quads are killer

W3/D3 Glutes & Quads

W3/D4 Chest, Shoulders, & Tris

W3/D5 Abs & Cardio

W3/D6 Legs

W3/D7 REST

I'm not sure what I'm doing wrong but whenever I do cable kickbacks I feel it in my lower back only?

W4/D1 Glutes & Hamstrings

W4/D2 Back & Bis

W4/D3 Glutes & Quads

W4/D4 Chest, Shoulders, & Tris

Love weight lifting, hate cardio, and hiit and abs 😂

W4/D5 Abs & Cardio

W5/D6 Legs

W4/D7 REST

Today was weird for me. I’m not physically tired but it’s like I don’t have the energy to finish the workout. I’m not sure if it’s because my period is coming up or that I didn’t workout for a few days.

W1/D3 Glutes & Quads

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