Name: Playbook - Nikki Font - W1/D6 Legs
Uploaded: 2023-12-30T00:22:23.406Z
Duration: 60 min
Description: W1/D6 Legs

Howard

I am dying - in the best way possible 😅

Aundria

You will need :

- barbell
- dumbbells
- abduction machine

Triset

You will complete ALL reps in each exercise, with NO rest in between.

Once ALL 3 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

Perform a Hip Thrust, but only go half way down!

1/2 Hip Thrust Pulses

Once you have complete the first 2/3 exercises, immediately go into a hold at the top of your thrust. 

Hold for 10 seconds, keeping your Glutes locked out at the top & knees out the entire time.

Hip Thrust Hold

TRISET - Hip Thrust Variation

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!

- Start with the barbell on your upper back
- Place one foot on the bench and move forward a few inches so the knee is bent to 90 degrees
- Push hips back and lower down until knee just touches the floor
- Push through your heel and stand up

Barbell Bulgarian split squats

- 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 - Split Squats to Step Ups

Adjust pads so they lock in where your legs are closed together.

Place feet at 90 degrees, engage outer Glutes while pushing out.

Keep spine neutral & keep tension on your Glutes until all reps are completed.

Abduction

Adjust pads so they lock in where your legs are open.

Place feet at 90 degrees, engage your Inner Thighs while pushing inward.

Keep spine neutral & keep tension on your Inner Thighs until all reps are completed.

Adduction

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

Jump squats

W1/D6 Legs

Melissa

Katie

I'm just getting back into the gym, and this is a good workout for that, but I wouldn't call it beginner at all. Beginners be cautious and maybe have a spotter to check form on dead lifts and hip thrusts. Keep your spine neutral to avoid injury. I believe dead lifts should be done without weight or low weight first to make sure form is correct. I first did them with a trainer years ago without weight holding a dowel rod along my spine to ensure a neutral spine.

Kristen Bennett

W1/D1 Glutes & Hamstrings

Michelle

Michael

Feelin the burn for suree good for beginners!

W1/D2 Back & Bis

Crystal

Nice variation of moves could feel it working different areas well x

Kate

W1/D3 Glutes & Quads

Loved it. Feels like I went hard and I love that. Thank you so much for what you do!

Amanda

W1/D4 Chest, Shoulders, & Tris

Natalia

W1/D5 HIIT

Needed to use my rest day on day four to let some soreness pass and get some dynamic stretching in! This program is AWESOME

W1/D6 Legs

Community

More workouts from Nikki Font