Name: Playbook - Nikki Font - W2/D2 Booty & Hamstrings
Uploaded: 2023-12-30T00:22:23.758Z
Duration: 60 min
Description: W2/D2 Booty & Hamstrings

Shawna-lei

Rach Mo

Kenzie

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!

- 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

- Stand in a wide toed out stance 
- Hold a heavy dumbbell between your legs in front of you
- Lower into a squat, touch dumbbell to the ground
- Stand up to full extension
- slightly bend your knees and hinge back into an RDL

Dumbbell sumo squat into RDL

Complete both exercises back to back with no rest between to complete 1 set

- Sitting in an upright position with your back against the pad 
- Pull your legs together as you squeeze the pads inward
- Once the pads touch, slowly return to starting position

Adductor machine

- Keep a slight bend at both knees and a neutral spine
- Hinge forward, lowering the dumbbells in a rotating motion out to the side
- Drive your hips forward and use your glutes and hamstrings to power back to standing

B-stance dumbbell RDL

Adductors + RDL Superset

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

- Starting an arms distance away from the wall
- Feet hip with apart and holding a ball at chest height
- Drop your butt back into a deep squat, keeping your chest up
- Drive through heels exploding out of the squat while tossing the ball to a target on the wall
- Catch the rebounded ball lowering back into a squat
- Repeating the movement

⚡️Wall Balls

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

- 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

W2/D2 Booty & Hamstrings

Nessa Breann

 Cassie

W1/D1 Back, Biceps, Abs

Emma

W1/D2 Booty & Hamstrings

Great!! Feel in the “boob fat area” 🤪

W1/D3 Chest, Triceps, Shoulders

W1/D4 Active Rest (Walking)

Mary Petrizzi

Taraf

W1/D5 Booty & Quads

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

W2/D2 Booty & Hamstrings

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