Name: Playbook - Nikki Font - W1/D6 Glutes / Quads / Abs
Uploaded: 2023-12-30T00:22:23.677Z
Duration: 75 min
Description: W1/D6 Glutes / Quads / Abs

Mary Petrizzi

Emma

You will need :

- Hack Squat
- Leg Extension
- Elevated Platform
- Dumbbells

- Start with a shoulder width stance
- Keep your back on the pad as you lower down
- Reach parallel and push through your heels extending your legs to stand up

HACK 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

SS - complete all 30 reps, with no rest in between, to complete 1 set

-Keep a slight bend at the front knee
- Come straight down until your reach shin height 
- Pull back up

HOLD 2 dumbbells

(2) DB SPLIT SQUAT

-Keep a slight bend at the front knee
- Come straight down until your reach shin height 
- Pull back up

HOLD 1 dumbbell

(1) DB SPLIT SQUAT

-Keep a slight bend at the front knee
- Come straight down until your reach shin height 
- Pull back up

HOLD 0 dumbbells

(0) DB SPLIT SQUAT

Split Squat Dropset

- Hold the weights in your hands
- Push through the balls of your feet engaging your calves

CALF RAISES

- Hold the weight in each hand
- Place your back against the wall
- Keep your legs at 90 degrees
- Hold for time

WALL SQUAT HOLD

W1/D6 Glutes / Quads / Abs

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

Julissa

Diana

W1/D3 Glutes / Hamstrings

Exzon

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

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

Aspen

W1/D4 Back / Bis / Abs

W1/D5 Chest / Tris

W1/D7 Rest

Ally Leara

this thrusters were killer today!!🥵🥵

W2/D1 Full Body

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

W2/D2 Shoulders / Abs

W2/D3 Glutes / Hamstrings

W2/D4 Back / Bis / Abs

The push ups with chest flys is *chefs kiss* 🤌🏼💋

W2/D5 Chest / Tris

W2/D6 Glutes / Quads / Abs

W2/D7 Rest

W3/D1 Full Body

Shoulder burn and sweat was great and then the ab finisher brings the workout to a new level

W3/D2 Shoulders

W3/D3 Glutes / Hamstrings

The ab finisher is an awesome end to this workout

W3/D4 Back / Bis / Abs

W3/D5 Chest / Tris / Abs

Teresa

W3/D6 Glutes / Quads

W3/D7 Rest

W4/D1 Full Body

W4/D2 Shoulders

W4/D3 Glutes / Hamstrings

W4/D4 Back / Bis / Abs

W4/D5 Chest / Tris / Abs

This work out really ends a killer week. A challenge I definitely recommend.

W4/D6 Glutes / Quads

W4/D7 Rest

W5/D1 Full Body

W5/D2 Shoulders / Abs

W5/D3 Glutes / Hamstrings

W5/D4 Back / Bis / Abs

W5/D5 Chest / Tris

The split squat superset gets me every time 🔥

W5/D6 Glutes / Quads

W5/D7 Rest

Today I really felt how far I have come since starting this program. I was surprised by now well I was moving through every part. Stayed committed and now I’m feeling empowered

W6/D1 Full Body

Shoulder day is becoming my fave, I’ve seen so much growth & progress. 💪❤️

W1/D6 Glutes / Quads / Abs

Community

More workouts from Nikki Font