Name: Playbook - Nikki Font - W3/D3 Quads + Glutes
Uploaded: 2023-12-30T00:22:23.622Z
Duration: 60 min
Description: W3/D3 Quads + Glutes

Alex

This workout gives you a great challenge with a burn 🔥

Mary Petrizzi

Daaayyyumm this one was ❤️‍🔥! Feeling strong and and empowered!

Haley

Sandra

You will need:

- squat rack
- dumbbells
- bench
- hexbar

- Place your feet shoulder width apart in the center of the hexbar
- Engage your lats
- Pull the bar up with neutral spine 
- Reach full extension keeping your upper body tight

Hexbar deadlift

- Place your back foot on an elevated surface 
- Come down until both legs are at 90 degrees
- Push through your front leg to come up

Weighted Bulgarian split squat

Perform both exercises back to back with no rest in between to complete 1 set

- 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

- Perform the same hip thrusts, but only go about 1/3 of the way down & pulse at the top

Thrust Pulses

Superset

- 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

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

Weighted calf raises

W3/D3 Quads + Glutes

Exzon

🔥
Set up to challenge you. To failure at the end is a great finisher to a good workout

Khalid

W1/D1 Chest + Tris

laura kiorkis

Swapped alternating dumbbell curls for zottman curls and used thick light green band for assisted pull ups

W1/D2 Back + Bis

Came into the gym walking, left waddling 😂🫶

Kaleigh

W1/D3 Quads + Glutes

Elaine

W1/D4 Shoulders

W1/D5 Arms

Alissa

W1/D6 Hamstrings + Glutes

Had to switch my program around so today was my rest day. We went for a walk around the cove that’s by my apartment.

W3/D3 Quads + Glutes

Community

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