Name: Playbook - Nikki Font - W1/D3 Glutes / Hamstrings
Uploaded: 2023-12-30T00:22:23.579Z
Duration: 70 min
Description: W1/D3 Glutes / Hamstrings

Julissa

Emma

Diana

My legs a jellooooo. Awesome workout  !!🔥

Ally Leara

I love the simplicity of this workout. I loved how it was really focused on certain movements and didn’t have a million different workouts.

Stephanie

Alissa

Nikki

You will need :

- Squat rack
- Hyperextension Machine
- Platform/Box
- Hamstring Curl Machine

- Slowly lower the bar with a slight bend in your knees, hinging at the hips and keeping your back straight
- Lower weight until you feel a slight stretch in your hamstrings
- Drive your hips forward and use your hamstrings to power back to standing

BARBELL RDL

- Set up like a norm hip thrust
- Straighten 1 leg (non working leg) to offer solely as support to your working leg
- Perform the hip thrust movement 
- Once you complete all reps, then switch sides 
- We are isolating your individual left and right glute muscles

B-STANCE HIP THRUST

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

LEG PRESS

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

HAMSTRING CURLS

W1/D3 Glutes / Hamstrings

Marian  Hernandez

Waldo

Ekene

W1/D1 Full Body

Was great started with air bike for 20 min then to this workout finished off with 10 min on the stairs wheeeeee !!!

Sweating my butt off. GREAT workout. The ab session was killer. 🔥

Nessa Breann

W1/D2 Shoulders / Abs

Exzon

Your abs are not ready, but they will love you after

Mary Petrizzi

I loved it! I’m already so sore from yesterday 😫

Aspen

W1/D4 Back / Bis / Abs

W1/D5 Chest / Tris

W1/D6 Glutes / Quads / Abs

W1/D7 Rest

this thrusters were killer today!!🥵🥵

W2/D1 Full Body

Shoulders are shaking! Plank up downs are 🔥🔥🔥🔥

W1/D3 Glutes / Hamstrings

Community

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