Name: Playbook - Nikki Font - W2/D3 Glutes & Quads
Uploaded: 2023-12-30T00:22:23.761Z
Duration: 60 min
Description: W2/D3 Glutes & Quads

Brittany

Stephanie

Mary

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 :

- bench
- dumbbells
- booty band

- 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

DB Sumo Squat

Curtsy to Reverse Lunge

SS = Superset

You will complete ALL reps in the first exercise, then directly begin the second exercise with NO rest in between.

- Hinge at the hip as you come down 
- Jump up and spin 180 degrees 
- Land softly 
- Push your hips back and come down

Banded Squat Jump

- Place your upper back on the bench
- Push through your heel raising your hips 
- Engage your glutes at the top
- Work both sides

Banded Single Leg Hip Thrust

SUPERSET - Glute Bridge to Jump Squat

- Start a few inches away from the box with a dumbbell in each hand
- Place first foot up on box and press through your heel to bring the second foot up on top of the box
- Bring first foot down, then second foot and repeat on opposite side

DB Step Ups

Triset

You will complete ALL reps in each exercise, then directly begin the next exercise with NO rest in between.

- Support upper back on a bench and the band above your knees
- With both knees bent to 90 degrees 
- Lower your glutes to the floor and press back up to starting

Banded Hip Thrusts

Immediately after the previous exercise, perform 10 1/2 Pulses

Hip Thrust Pulses

Keep your knees out against the band

Lock out at the top & hold

Hip Thrust Hold

TRISET - Banded Hip Thrust

- Push through the balls of your feet
- Engage your calves as you go up

Standing Calf Raise

W2/D3 Glutes & Quads

Ouuccchhh!! But great for first time working out in months.

Brandee

Desiree

Ellen

W1/D1 Glutes & Hamstrings

Amber Smithers

Ruth

W1/D2 Back & Bis

Rajaa

Sailor

During the superset I thought “Nikki is trying to kill me” and then the triple set hip thrusts came and I knew she was in fact trying to kill my glutes 🤣🔥 per my Apple Watch I burned 626 calories during this work out and I am loving it! 👏

W1/D3 Glutes & Quads

great workout!! my arms are killing me lol

Dara

W1/D4 Shoulders, Chest, Tris

Saray

Kayla Clarke

Allison

W1/D5 HIIT

Love this one! Perfect added on to another workout when I need a little longer session. Those kickbacks are killer.

Lydia

I’m drenched and my legs are wobbly! 🥵

Christina

W1/D6 Legs

W1/D7 REST

Sweatin 🔥 is it normal when doing R side fire hydrant/donkey kick superset to also feel it in the L Glute area and vice versa?

The most perfect workout to do after not being able to work out because of Covid 🙃 great way to get back at it!!

W2/D3 Glutes & Quads

Community

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