Name: Playbook - Nikki Font - W4/D6 GLUTES / QUADS / ABS
Uploaded: 2023-12-30T00:22:23.978Z
Duration: 60 min
Description: W4/D6 GLUTES / QUADS / ABS

Tatiana

- Stand in a wide toed out stance 
- Hold a heavy dumbbell between your legs in front of you
- Lower into a squat, touch dumbbell to the ground
- Stand up to full extension

Dumbbell sumo squat

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

- Stand a few inches in front of the box
- Press hips back, lower down and jump on top of the box
- Land softly on the box
- Complete the movement by standing up tall before stepping down with one foot at a time

Box jumps

- Holding dumbbells at your sides, perform a calf raise
- Pause at the top engaging your calf

Dumbbell calf raises

SS - box jumps to calf raises

- Start with dumbbells in hands
- Push your hips back and lower to parallel
- Press through your heels to stand up while pressing the dumbbells up overhead
- Catch the dumbbells on the way down into the next squat and repeat movement

Barbell thrusters

- Place your upper back on the edge of the box 
- Bring your hips up engaging your glutes

Elevated hip thrusts

SS - thrusters to hip thrusts

- Holding dumbbells at your sides
- Step forward keeping your chest up and shoulders rolled back
- Bring your back knee down until both legs reach 90 degrees
- Step back to the initial position
- Complete desired reps then repeat on the opposite side

Dumbbell forward lunge

- Hands directly under your shoulders
- Back is not flat, upper back slightly rounded and crunch your abs
- Keep entire body tight as you hold position for time

High plank hold

- Lay on the floor with legs bent and a db directly above your face
- Press the weight up while lifting your body off the floor
- When the torso is 90 degrees to your legs, slowly roll back down to a lying position

Plate overhead sit ups

- Pull your knee toward your chest while rotating your upper torso 
- Bring your opposite elbow to your knee 
- Repeat on the opposite side
- Focus on engaging your core

Bicycle crunches

Ab Circuit #1

W4/D6 GLUTES / QUADS / ABS

Kayla Clarke

Felt good hitting everything with this workout!! Great for getting back into a routine 🫶🏼

Hannah Williams

Estuve enferma, después de una semana pude volver a entrenar y esta rutina fue hermosa! 💯

W1/D1 FULL BODY HIIT

Mari

Felt amazing! I'll be feeling this tomorrow morning but sooo worth all the toning and strength.

Jenesa

W1/D2 SHOULDERS

Danni

Brandon

W1/D3 BOOTY / HAMS / ABS

W1/D4 BACK / BIS / 10k STEPS

W1/D5 CHEST / TRIS / SPRINTS

Pensé q no llegaba a hacer todo pero pude!! Otro desafío ✅✨

the hardest workout I’ve ever hit! 🔥

Shelby

W1/D6 GLUTES / QUADS / ABS

W1/D7 REST

🥵 que buena rutina, empieza Facil, se complica a los 20seg jajaja 🤩🔝

W2/D1 FULL BODY HIIT

W2/D2 SHOULDERS

W2/D3 BOOTY / HAMS / ABS

W2/D4 BACK / BIS

W2/D5 CHEST / TRIS / SPRINTS

W2/D6 GLUTES / QUADS / ABS

W2/D7 REST

W3/D1 FULL BODY HIIT

W3/D2 SHOULDERS

Día entrenado, día ganado! Hermoso comienzo de semana 🥵🤩

W3/D3 GLUTES / HAMS / ABS

W3/D4 BACK / BIS

W3/D5 CHEST / TRIS

El salto 🫠
Hermosa 🏋️‍♀️🚀🍑

W4/D6 GLUTES / QUADS / ABS

Community

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