Name: Playbook - Nikki Font - W3/D1 Glutes & Hamstrings
Uploaded: 2023-12-30T00:22:23.804Z
Duration: 60 min
Description: W3/D1 Glutes & Hamstrings

You will need : 

- bench
- dumbbells
- booty bands

- Begin with dumbbell in each hand and feet hip width
- Lower dumbbells to the ground, press hips back while keeping a slightly bent knee
- Stand straight back up pressing hips forward

DB Sumo Deadlifts

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

- Begin with dumbbells in each hand and feet hip width
- Press hips back and lower dumbbells down until mid shins
- Lift back up to standing and press hips forward

DB RDL

SS = Superset

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

- Position yourself on your hands and knees
- Keeping your knee in a bent position
- Lift your knee away from the midline of the body
- Pause at the top of the motion 
- Slowly return to the starting position

Fire Hydrants

- Position yourself on your hands and knees with band above your knees
- Keeping your knee in a bent position, hips squared
- Lifting your leg back and up toward the ceiling, engaging your glutes 
- Return to starting position

Donkey Kickback

SUPERSET - Banded Hydrant to Kickback

- Keeping your feet aligned with your knees 
- Push out your legs against the band 
- Ensure your movement against the resistance is smooth and controlled

Banded Seated Abduction

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

Standing Calf Raise

W3/D1 Glutes & Hamstrings

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! 👏

Brittany

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!!

W3/D1 Glutes & Hamstrings

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