Name: Playbook - Nikki Font - W3/D6 Glutes / Quads
Uploaded: 2023-12-30T00:22:23.897Z
Duration: 70 min
Description: W3/D6 Glutes / Quads

Mary Petrizzi

Teresa

You will need :

- Squat Rack
- Dumbbells
- Leg Press
- Elevated Platform

- Start with the barbell on your upper back
- Step back with the first foot and lower down until knees are 90 degrees
- Repeat on the opposite side

BARBELL REVERSE LUNGES

SS - complete all 30 reps, with no rest in between, to complete 1 set

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

HOLD 2 dumbbells

(2) DB SPLIT SQUAT

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

HOLD 1 dumbbell

(1) DB SPLIT SQUAT

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

HOLD 0 dumbbells

(0) DB SPLIT SQUAT

Split Squat Dropset

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

- Keeping your back flat against the pad
- Lower your legs towards your chest
- Drive through your heels to press back to starting position

LEG PRESS - Quad Focus

- Place feet so that only your upper foot and toes are on the platform
- Push platform away engaging calves
- Return to starting position under control

LEG PRESS CALF RAISE

Superset #1

- Perform a lunge on 1 side, then explode up while switching legs in the air, landing into a lunge on the other side
- Keep Performing alternation jumping lunges
- Repeat for desired reps

ALT JUMPING LUNGES

W3/D6 Glutes / Quads

Marian  Hernandez

Waldo

Ekene

W1/D1 Full Body

Was great started with air bike for 20 min then to this workout finished off with 10 min on the stairs wheeeeee !!!

Sweating my butt off. GREAT workout. The ab session was killer. 🔥

Nessa Breann

W1/D2 Shoulders / Abs

Julissa

Emma

Diana

W1/D3 Glutes / Hamstrings

Exzon

Your abs are not ready, but they will love you after

I loved it! I’m already so sore from yesterday 😫

Aspen

W1/D4 Back / Bis / Abs

W1/D5 Chest / Tris

W1/D6 Glutes / Quads / Abs

W1/D7 Rest

Ally Leara

this thrusters were killer today!!🥵🥵

W2/D1 Full Body

Shoulders are shaking! Plank up downs are 🔥🔥🔥🔥

W2/D2 Shoulders / Abs

W2/D3 Glutes / Hamstrings

W2/D4 Back / Bis / Abs

The push ups with chest flys is *chefs kiss* 🤌🏼💋

W2/D5 Chest / Tris

W2/D6 Glutes / Quads / Abs

W2/D7 Rest

W3/D1 Full Body

Shoulder burn and sweat was great and then the ab finisher brings the workout to a new level

W3/D2 Shoulders

W3/D3 Glutes / Hamstrings

The ab finisher is an awesome end to this workout

W3/D4 Back / Bis / Abs

W3/D5 Chest / Tris / Abs

W3/D7 Rest

W4/D1 Full Body

W4/D2 Shoulders

W4/D3 Glutes / Hamstrings

W4/D4 Back / Bis / Abs

W4/D5 Chest / Tris / Abs

This work out really ends a killer week. A challenge I definitely recommend.

W4/D6 Glutes / Quads

W4/D7 Rest

W5/D1 Full Body

W5/D2 Shoulders / Abs

W5/D3 Glutes / Hamstrings

W5/D4 Back / Bis / Abs

W5/D5 Chest / Tris

The split squat superset gets me every time 🔥

W5/D6 Glutes / Quads

W5/D7 Rest

Today I really felt how far I have come since starting this program. I was surprised by now well I was moving through every part. Stayed committed and now I’m feeling empowered

W6/D1 Full Body

Shoulder day is becoming my fave, I’ve seen so much growth & progress. 💪❤️

W3/D6 Glutes / Quads

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