Name: Playbook - Nikki Font - W2/D1 Glutes & Hamstrings
Uploaded: 2023-02-28T17:45:41.788Z
Duration: 75 min
Description: W2/D1 Glutes & Hamstrings

Natalia

Grayson

Do you have any tips for knowing if the stiff RDL is being performed correctly? Like what muscle I should be feeling tension in?

Elizabeth

Nessa Breann

So good! I can already see a difference in my ability to lift heavier than I have been able to in the past! Working legs with this program has been so fun!

Madeline

This is the same workout from last week - Slightly increase your weight today!

We are tapping into a progressive overload - performing familiar movements, yet increasing the weight to shock the system.

You will need :

- barbell
- bench
- cable machine
- hamstring curl machine

- Start with feet wide and toes pointed out
- Engage your lats
- Pull the bar up keeping a neutral spine and upper body tight
- Reach full extension with your legs 
- Keeping a flat back lower bar to ground

Sumo Deadlift

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!

- 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

Place feet shoulder width apart, as well as your hands on the Barbell. Slightly bend your knees & hinge your hips back as you lower the bar straight down to your shins.

Keep spine neutral the entire time. Engage Hamstrings & Glutes to pull yourself back up to starting position.

Stiff Leg RDL

SUPERSET - Hip Thrusts to RDL

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

Hamstring Curls

Lean torso forward & hold onto the pole. Slightly bend the knee on planted side. Kick back with opposite leg in a rounded motion.

Cable Kickback

W2/D1 Glutes & Hamstrings

Tessa

I was wobbling out of the gym after this one. I’ve been working out consistently for just over a year and wanted to try something new. Definitely looking forward to the other workouts after this one. 🥵

Kelsey

Victoria

W1/D1 Glutes & Hamstrings

Nikki

Ashley

Epic!!!! I love everything about this program. So glad I stumbled upon Nikki.

Almamm@821

W1/D2 Back & Bis

Rebekkah

Breanna

Karissa

W1/D3 Glutes & Quads

Was such a great workout! My fiancé and I did it and added a few more sets with more weight and it was such a great burn!

Natalie

I was able to complete everything and took your advice on using lighter weight for higher reps which helped!

W1/D4 Chest, Shoulders, & Tris

W1/D5 HIIT

I am dying - in the best way possible 😅

Aundria

W1/D6 Legs

W1/D7 REST

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

Michelle

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🥲

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

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.

W2/D1 Glutes & Hamstrings

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