Name: Playbook - Nikki Font - W2/D6 GLUTES / QUADS / ABS
Uploaded: 2023-12-30T00:22:23.793Z
Duration: 75 min
Description: W2/D6 GLUTES / QUADS / ABS

Tatiana

- 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

Dumbbell sumo squat

Superset - perform both exercises back to back with no rest between to complete 1 set

- Elevate your heels
- Hold db at your chest        
- Flex at the knees and push your hips back as you come down 
- Keep your chest up throughout the movement
- Pause at parallel and extend your legs to come back up

KB goblet squat

- Start with a shoulder width stance
- Jump and land in a lunge stance
- With both knees bent at 90 degrees
- Jump switching your feet in mid air
- Keep your chest up

Jumping lunges

SS - elevated heel squat to jumping lunges

Superset - perform both exercises back to back with no rest between to complete 1 set

After 10 reps with 2 dumbbells, drop 1 & perform another 10 reps, then drop to 0 dumbbells & perform another 10 reps

-Keep a slight bend at the front knee
- Come straight down until your reach shin height 
- Pull back up

2 Dumbbell bulgarian split squat

1 Dumbbell bulgarian split squat

0 Dumbbell bulgarian split squat

Split Squat Dropset

- Cross arms over chest or arms extended a over your head
- Push hips back and lower down until knees are 90 degrees
- Hold position

Squat hold

- Holding dumbbells at your sides, perform a calf raise
- Pause at the top engaging your calf

Dumbbell calf raises

SS - squat hold to calf raises

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

Jump squats

- Bring your knee toward your opposite elbow
- Repeat on the opposite side
- Rotate your hips through the movement

Diagonal mountain climbers

- Hands directly under your shoulders
- Back is not flat, upper back slightly rounded and crunch your abs
- Keep entire body tight as you hold position for time

High plank hold

Ab Circuit #2

W2/D6 GLUTES / QUADS / ABS

Kayla Clarke

Felt good hitting everything with this workout!! Great for getting back into a routine 🫶🏼

Hannah Williams

Estuve enferma, después de una semana pude volver a entrenar y esta rutina fue hermosa! 💯

W1/D1 FULL BODY HIIT

Mari

Felt amazing! I'll be feeling this tomorrow morning but sooo worth all the toning and strength.

Jenesa

W1/D2 SHOULDERS

Danni

Brandon

W1/D3 BOOTY / HAMS / ABS

W1/D4 BACK / BIS / 10k STEPS

W1/D5 CHEST / TRIS / SPRINTS

Pensé q no llegaba a hacer todo pero pude!! Otro desafío ✅✨

the hardest workout I’ve ever hit! 🔥

Shelby

W1/D6 GLUTES / QUADS / ABS

W1/D7 REST

🥵 que buena rutina, empieza Facil, se complica a los 20seg jajaja 🤩🔝

W2/D1 FULL BODY HIIT

W2/D2 SHOULDERS

W2/D3 BOOTY / HAMS / ABS

W2/D4 BACK / BIS

W2/D5 CHEST / TRIS / SPRINTS

W2/D7 REST

W3/D1 FULL BODY HIIT

W3/D2 SHOULDERS

Día entrenado, día ganado! Hermoso comienzo de semana 🥵🤩

W3/D3 GLUTES / HAMS / ABS

W3/D4 BACK / BIS

W3/D5 CHEST / TRIS

El salto 🫠
Hermosa 🏋️‍♀️🚀🍑

W2/D6 GLUTES / QUADS / ABS

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