Name: Playbook - Nikki Font - W1/D7 REST
Uploaded: 2023-12-30T00:22:23.417Z
Duration: 10 min
Description: W1/D7 REST

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

Ashlee

Natalia

This is your rest day for the week! You can either do an active rest day or do nothing :)

Take the day off & do anything you want!

Walk, stretch, anything!

Rest

W1/D7 REST

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

Howard

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

W1/D5 HIIT

I am dying - in the best way possible 😅

Aundria

W1/D6 Legs

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

Samantha

W2/D6 Legs

W2/D7 REST

W3/D1 Glutes & Hamstrings

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🥲

Elizabeth

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

W3/D3 Glutes & Quads

W3/D4 Chest, Shoulders, & Tris

Tdens

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

Madeline

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/D7 REST

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