Name: Playbook - Nikki Font - W4/D2 Booty & Hamstrings
Uploaded: 2023-03-01T22:31:55.926Z
Duration: 60 min
Description: W4/D2 Booty & Hamstrings

You will need access to a gym !!

⚡️ = TABATA Style , 4 min (20s on, 10s off)
** 8 rounds

• these are for the HIIT exercises. I recommend setting your stop watch up in front of you & following the time that way!

- Slowly lower the bar with a slight bend in your knees, hinging at the hips and keeping your back straight
- Lower weight until you feel a slight stretch in your hamstrings
- Drive your hips forward and use your hamstrings to power back to standing

Barbell RDL

- Lay on the floor with your legs bent
- Push through your heels bringing your hips up 
- Squeezing your glutes 
- Lower back to starting position

Barbell Glute bridge

- Keep your core tight and avoid using your lower back or swinging
- perform reps on one side, THEN the other

Single leg hamstring curl

⚡️ = TABATA Style , 4 min (20s on, 10s off)
** 8 rounds

- Raise and lower your upper body engaging your lower back and glutes

⚡️Hyperextensions

⚡️ = TABATA Style , 4 min (20s on, 10s off)
** 8 rounds

- 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

W4/D2 Booty & Hamstrings

Stacy

Great workout! The pushup mountain climbers were a killer!!🥵

emily

Loved the workout. Don’t really care for the app. I’ve used it before and I remember why I stopped using it. When I wanna go to the next move it doesn’t go right around again. I have to back out and back in again. Maybe it’s just me not using it correctly. But yeah workout was great! App not so great.

Christina

W1/D1 Back, Biceps, Abs

Nikki

🔥🔥🔥 I was NOT built for jumping lunges lmao

Kenzie

W1/D2 Booty & Hamstrings

Great!! Feel in the “boob fat area” 🤪

Rach Mo

W1/D3 Chest, Triceps, Shoulders

W1/D4 Active Rest (Walking)

Mary Petrizzi

Taraf

W1/D5 Booty & Quads

I can’t believe I didn’t die 😅😂 finished at 37 min and burned 270🤩

W1/D6 Full Body HIIT

W1/D7 REST

Dora

I actually died during this whole thing. 😭😭

The reverse flys were so much harder than I expected omg

W2/D1 HIIT (Back, Biceps, Abs)

W2/D2 Booty & Hamstrings

W2/D3 Shoulders, Chest, & Triceps

W2/D4 Active Rest (Walking/Jogging)

W2/D5 Booty & Quads

W2/D6 Full Body HIIT

W2/D7 REST

W3/D1 Back, Biceps, Abs

W3/D2 Booty & Hamstrings

W3/D3 Shoulders, Chest, & Triceps

W3/D4 Active Recovery (walking)

W3/D5 Booty & Quads

W3/D6 Full Body HIIT

W3/D7 REST

W4/D1 Back, Biceps, Abs

W4/D3 Chest, Triceps, Shoulders

W4/D4 Active Rest (Walking)

W4/D5 Booty & Quads

W4/D6 Full Body HIIT

W4/D7 REST

W5/D1 HIIT (Back, Biceps, Abs)

W5/D2 Booty & Hamstrings

W5/D3 Shoulders, Chest, & Triceps

W5/D4 Active Rest (Walking/Jogging)

W5/D5 Booty & Quads

W5/D6 Full Body HIIT

W5/D7 REST

W6/D1 Back, Biceps, Abs

W6/D2 Booty & Hamstrings

W6/D3 Shoulders, Chest, & Triceps

W6/D4 Active Recovery (walking)

W6/D5 Booty & Quads

W6/D6 Full Body HIIT

W6/D7 REST

W4/D2 Booty & Hamstrings

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