Name: Playbook - Nikki Font - W1/D5 Booty & Quads
Uploaded: 2023-12-30T00:22:23.664Z
Duration: 60 min
Description: W1/D5 Booty & Quads

Mary Petrizzi

Kenzie

Taraf

You will need access to a gym !!

⚡️ = TABATA Style , 4 min (20s on, 10s off)
** 8 rounds

• these are for the HIIT exercises. I recommend setting your stop watch up in front of you & following the time that way!

- 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

- Keep your chest up holding two dumbbells at your shoulders or at your sides
- Step forward and bring your back knee down until both legs are at about 90 degrees
- Step forward and repeat with the opposite leg

Dumbbell walking lunges

- Start a few inches away from the box with a dumbbell in each hand
- Place first foot up on box and press through your heel to bring the second foot up on top of the box
- Bring first foot down, then second foot and repeat on opposite side

Dumbbell box step ups

Lunges + Step Up Superset

- 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

- 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

⚡️ = TABATA Style , 4 min (20s on, 10s off)
** 8 rounds

- Push your hips as you come down
- Reach parallel and explode up

⚡️Jump squats

W1/D5 Booty & Quads

Nessa Breann

Shawna-lei

 Cassie

W1/D1 Back, Biceps, Abs

Emma

W1/D2 Booty & Hamstrings

Great!! Feel in the “boob fat area” 🤪

Rach Mo

W1/D3 Chest, Triceps, Shoulders

W1/D4 Active Rest (Walking)

Tatiana

I can’t believe I didn’t die 😅😂 finished at 37 min and burned 270🤩

W1/D6 Full Body HIIT

W1/D7 REST

Dora

I actually died during this whole thing. 😭😭

The reverse flys were so much harder than I expected omg

W1/D5 Booty & Quads

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