Name: Playbook - Nikki Font - W2/D6 GLUTES / QUADS
Uploaded: 2023-12-30T00:22:23.537Z
Duration: 60 min
Description: W2/D6 GLUTES / QUADS

I did the split squats before the first superset… bad idea those jump squats were verrrry weak today hahah. I’ll stick to the suggested order from now on 🙈

Haley

Mia 💛

Nikki

You will need :

• dumbbells 
• calf raise machine
• squat rack
• bench
• leg extension

- Begin with bar positioned on your upper back
- Brace your midline and keep your chest up
- Eyes forward as you lower, sitting back and down
- Reach parallel and push through your heels to come back up

Barbell back squat

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

- Sit on the machine with the pad at the bottom of your shin 
- Extend your legs engaging your quads 
- Pause at the top and lower slowly

Leg extensions

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

Jump squats

SS - leg extension to jump squat

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

(2 DB) Dumbbell bulgarian split squat

(1 DB) Dumbbell bulgarian split squat

(0 DB) Dumbbell bulgarian split squat

Bulgarian split squat dropset

- Hold the weights in your hands
- Push through the balls of your feet engaging your calves

Weighted calf raises

W2/D6 GLUTES / QUADS

It was definitely a push but overall I feel great !

Shaylin

This HIIT workout really challenged me and it was different from what I normally do. This felt like the perfect way to start a new program, I am sooo excited!

Hannah

Kabanay Whitaker

W1/D1 FULL BODY HIIT

Emma

My shoulders were on fireee 🔥🔥😩😩

Alea

Alyssa

W1/D2 SHOULDERS

Lauren

OMG, THIS WAS SO SO SO SO GOOD 🔥🔥🔥🔥🔥

Alex

this was so much harder the second time around 🥵🥵

W1/D3 GLUTES / HAMS / ABS

Daisy

Tdens

Great first workout can’t wait for the next 💪🏻

Erica

W1/D4 BACK / BIS

Hannah Williams

W1/D5 CHEST / TRIS

Been looking for a new workout program and omg this is my first day and I already love it!!!

Kayla

Oh my gosh...I have been weight training for 2 years and what the!!!!! This workout actually had me shaking... I LOVE IT

Madeleine

Can’t even walk normal for my 10k steps after omg hahahaha

W1/D6 GLUTES / QUADS

W1/D7 REST

Emily

Hailey

W2/D1 FULL BODY HIIT

W2/D2 SHOULDERS

PRs for leg press (208) and deadlift (75) 🤓🥳
Long rests between sets so no pump
Hurt my back on RDLs so protected back & didn’t continue

W2/D3 GLUTES / HAMS / ABS

Jess

Soo good! That second superset gets me every time… always have to back up on the weight a bit!

W2/D4 BACK / BIS

Went quickly! For the ab circuit, it’s supposed to be 15 both sides, right (so 30 in total)?

W2/D5 CHEST / TRIS

Natalia

W2/D7 REST

I love these! I also love how the routines are switched up mid challenge!

The sweat is REAL👏🏻 quick and so effective!

Sara

W3/D1 FULL BODY HIIT

W3/D2 SHOULDERS

W3/D3 GLUTES / HAMS / ABS

W3/D4 BACK / BIS

W3/D5 CHEST / TRIS

That was the most intense leg day I’ve had in a whileeee omg AMAZING👏🏽

W3/D6 GLUTES / QUADS

W3/D7 REST

Damn, took me a sec to convince myself to make it to the gym but I’m glad I did! This was 🙌

W4/D1 FULL BODY HIIT

W4/D2 SHOULDERS

W4/D3 GLUTES / HAMS / ABS

W4/D4 BACK / BIS

W4/D5 CHEST / TRIS

Trina

Shelby

W4/D6 GLUTES / QUADS

W4/D7 REST

W5/D1 FULL BODY

W5/D2 SHOULDERS

First workout in around 1.5 weeks 😅 feeling sweaty to say the least!

Alissa

W5/D3 GLUTES / HAMS / ABS

W5/D4 BACK / BIS

W5/D5 CHEST / TRIS / ABS

W5/D6 GLUTES / QUADS

W5/D7 REST

Oh boy I know I’m
Gonna be sore tomorrow!! Great workout!!

W6/D1 FULL BODY

W6/D2 SHOULDERS

W6/D3 GLUTES / HAMS / ABS

W6/D4 BACK / BIS

W6/D5 CHEST / TRIS / ABS

🥵🥵 single handedly sculpting my booty

W2/D6 GLUTES / QUADS

Community

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